Wheat berries are whole wheat kernels. They look like thick, short grains similar to brown rice. Wheat berries can be ground into fine whole wheat pastry flour and used in the place of white flour for pancakes, muffins, cookies, cakes, pie crusts or any recipe calling for baking powder or soda as a rising agent. Wheat berries are loaded with nutrients and are as easy as rice to prepare. A cup of cooked wheat berries has about 300 calories and is packed with fiber, protein and iron.

Ingredients:
4 cups water
1-cup wheat berries
1 Gala or McIntosh apple
One Granny Smith apple
2 tablespoons walnuts, toasted and chopped
1 celery rib, sliced thin
2/3 cup packed fresh mint leaves
1/2 cup dried cranberries
1/4 cup golden raisins
2 scallions, chopped
3 tablespoons rice vinegar
3 tablespoons fresh orange juice
3/4 teaspoon freshly grated orange zest

Directions:
In a saucepan, bring the water to a boil and add the wheat berries. Simmer, covered, for 1-1/2 hour or until tender. Drain the wheat berries in a colander and cool to room temperature.

Cut the apples into 1/2-inch chunks and toss them with the wheat berries and all the remaining ingredients in a large bowl. Season with salt and pepper.

Recipe makes six servings Wheat Berry Waldorf Salad.

Note: If you like sprouts on salads and sandwiches, add a little water to wheat berries and you can grow your own wheat sprouts.

Per serving: Calories, 200, fat, 3g, fiber, 6g, sodium, 300mg, cholesterol, 0mg, carbohydrate, 45g, protein, 4g.

See also:
Grain Food Facts
Vegetarian Barbeque Bean Burgers Recipe

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