In this You Can Cook episode, we shine the spotlight on wheat berries, which are the whole grains that are used to make wheat flours. In North America, we consume such a variety of products made with wheat flour, but to get the full benefits of the whole grain, wheat berries are the way to go. Think of wheat berries as the least processed edible form of wheat.
The main thing to remember when it comes to cooking wheat berries is that they do take a longer time on the stove. Before you start, first rinse the grain under running water until the water runs clear. Add them to a pot of boiling water and stir. Once the water starts to boil again, turn the heat down to low and let it simmer covered for 45 minutes to 1 hour. ½ cup raw wheat berries will yield 1 1/8 cups cooked. Once done, wheat berries are a hearty addition to any salads or soups.
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Gloria Tsang is the author of 5 books and the founder of HealthCastle.com, the largest online nutrition network run by registered dietitians. Her work has appeared in major national publications, and she is a regularly featured nutrition expert for media outlets across the country. The Huffington Post named her one of its Top 20 Nutrition Experts on Twitter. Gloria’s articles have appeared on various media such as Reuters, NBC & ABC affiliates, The Chicago Sun-Times, Reader’s Digest Canada, iVillage and USA Today.