What are wheat-berries?
These tasty and chewy whole grains are unprocessed wheat kernels that include all three elements: the germ, bran and endosperm. The only layer that has been removed is the inedible hull. So what does all this mean? It means these little grains are able to retain all their vitamins, minerals and phytochemicals, which make them nutritious.
Health benefits: Consuming wheat berries in their whole state provides the body with higher concentrations of vitamins A, E, B1, B2, B3, magnesium, phosphorous, selenium, zinc, and iron. After the milling process, the bran layer of the grain is removed and refined leaving little to no fiber. When wheat berries are consumed whole, they are an excellent source of dietary fiber.
Side note: Both whole-wheat flour and white flour are made from wheat berries. The white flour is the refined, bleached, fiber-less bit that’s left over… just not worth it.
It’s best to rinse the wheat-berries then soak them overnight (or for a few hours) to soften them up before you cook them. About 2.5 cups of water to 1 cup of wheat berries works best. Let the water boil with the wheat berries inside, then reduce the heat and let them sit for about 45 minutes.
This is easy to make! Cook the wheat-berries and let them cool in a large bowl in the refrigerator. Add all of the other ingredients and mix well. There you have it. This is a great healthy snack or side salad. Enjoy!