Cheap Meals: Wheat Berries

In this economy people are looking for cheap meals. Wheat berries are an inexpensive, healthy ingredient that most people don’t associate with anything other than flour for bread and other baked goods. Yet in various countries wheat berries are the ingredient of choice for grains in both main and side dishes. Their sweet, nutty flavor and chewy texture make them perfect bases for salads and as a substitute for rice in almost anything. Best of all, the wheat berry is a nutritional powerhouse, is filling, and affordable.

There are a number of different varieties of wheat berries. This makes a difference in the flour that is created from them but not when they are used whole or sprouted. All wheat berries have a similar nutritional profile.

Whole wheat has a large amount of vitamins, minerals, protein and micronutrients. When it is ground into flour it loses these nutrients very rapidly but when left whole it retains them.

The nutritional profile of wheat berries is based on one cup cooked:

• Calories -151
• Protein- 5.61 g
• Carbohydrates- 33.82 g
• Fiber - 8.19 g
• Fat - .44 g
• B1- .10 mg
• B2- .05 mg
• B3- 1.82 mg
• B6-.15mg
• E- .55 mg
• Folate- 32.76
• Vitamin K- .91 mg
• Pantothenic acid -.63 mg
• Calcium - 18.20 mg
• Copper - .14 mg
• Iron- 1.75 mg
• Magnesium -58.24 mg
• Maganese - 1.11mg
• Phosphorus- 72.80 mg
• Potassium - 123.76mg
• Selenium-1.09 mcg
• Zinc - 1.04 mg

Wheat berries are also sold as bulgur and as cracked wheat. Some ways to use them are:

• Breakfast hot cereal with cream and brown sugar
• Sprouted in salads
• Cracked wheat can be soaked and added to breads for increased flavor and nutrition
• Ground into flour
  

To cook wheat berries you will just add them to boiling, salted water. Use 1 cup wheat berries to 2 ½ cups of water ( broth, milk, or juice). Bring the water to a boil and add the berries. Turn down the heat, add a cover and simmer for about an hour and a half or until tender.

When you cook them in milk the wheat berries become very tender and creamy, and they are a nice substitute for oatmeal.

Sprouting a a great way to eat them, they turn sweet and nutty.

Wheat berries can be sprouted for more variety and nutrition. Sprouted wheat berries have much more vitamin E. To sprout berries you will need the following:

• Quart Mason jar
• A screen, or cheesecloth to go over the mouth of the jar
• A screw band to keep the screen on the top

The sprouts will take up to four days to be ready to eat.

1. Place ¼ cup of the dried wheat berries in the jar
2. Fill the jar with lukewarm water
3. Put the screen over the mouth of the jar and secure it with the screw on ring
4. Drain the water and refill it with clean lukewarm water
5. Allow to stand for two hours
6. Drain it and store it on its side in a warm, dark place
7. Rinse and drain the wheat berries twice a day until the sprouts are between ¼ and ¾ inch long
8. Rinse, drain, and store in the refrigerator

There are thousands of ways to introduce your family to this exceptional food.  Keep experimenting and keep a list of the ones that you liked the best. Serve them often-wheat berries are a cheap way to feed your family.

• Whole Wheat Breakfast Cereal (if you are not watching your weight use half and half or whole milk for the skim in this)
• Wheat Berries with Sesame, Soy Sauce, and Scallions (a nice oriental inspired side dish)
• Koliva a Greek Style dessert
• Whiskey and Wheat Berry Salad
• Wheat Berries with Walnuts
• Wheat Berry, Roasted Corn, and Spinach Salad
• Wheat Berry Minestrone
  

You should be able to find wheat berries at almost any natural foods store. Among the large stores that carry wheat berries are:

• Wholefoods
• Sprouts
• Wild Oats
• Trader Joes

Online you can also find wheat berries, but be warned- the shipping can get rather expensive.

• Bulk Foods
• True Harvest
• Natural Grocers
  

Learning to use grains like whole wheat berries can stretch your grocery dollar while adding nutrition to your diet. It is largely a matter of habit, learning to use some new ingredient, but it can add variety to your meals.