This weeks theme is "Back on Track" and I have made it my goal to try at least 1 new grain this week. I have been introduced to a lot of new grains as I have been going through my school (Institute for Integrative Nutrition).
This weeks winner was Wheat Berries!
Overview
Wheat berries are not berries, but are wheat seeds. Wheat berries are part of a healthy diet and you can use them in a variety of ways. Since wheat berries are unprocessed, they retain nutrients and fiber that refined wheat products do not have.Calories
A 1/4-cup serving of wheat berries contains 139 calories. Wheat berries expand when you cook them and are quite filling; making them a good choice if you are watching the number of calories you consume. Each 1/4-cup of wheat berries also contains over 5 g of hunger-busting fiber - a healthy way to fill up your stomach!
Carbohydrates
Most of the calories in wheat berries are from carbohydrates. In some circles, carbohydrates have developed a bad rap, but you'll find that the carbohydrates in wheat berries are the very best kind, as they are completely unrefined. While refined carbohydrates can cause problems with blood sugar, unrefined carbohydrates, such as those found in wheat berries, can help to prevent blood sugar problems because of the fiber they contain.
Protein and Fat
A 1/4-cup serving of wheat berries provides 4.5 g protein while providing less than 1 g of fat. While not a high-protein food, wheat berries combine well with other sources of protein, such as beans, for a protein-rich meal. The little bit of fat that wheat berries contain is in the germ of the seed. This fat, while insignificant from a dietary standpoint, can cause wheat to go rancid if stored for a long time.
Vitamins and Nutrients
Wheat berries are a good source of magnesium, with 53 mg per 1/4-cup serving. According to The University of Maryland Medical Center, a diet rich in magnesium can help to lower blood pressure and may prevent the development of type 2 diabetes. They also serve up 164 mg potassium, an array of B vitamins and vitamin E. Most of the vitamins and minerals in wheat berries are derived from the bran, which is completely intact in this unprocessed grain.
Uses
You can use wheat berries as a nutritious hot breakfast cereal. After cooking the berries, top with non-fat milk, berries and sweetener. You can also add wheat berries to salads, prepare them with sauteed vegetables as a side dish or use them in a holiday stuffing. For a quick Mediterranean-flavored side salad, toss cooked, chilled wheat berries with a bit of olive oil, lemon juice and cucumber.
MY RECIPE: Burrito
I was not sure how these berries would taste so I went the gradual route. I have been loving wraps this week and I decided to mix the wheat berries with my favorite, Quinoa! This way I would not ruin the whole dish if I did not like them and I still got to ease my palette into their unique taste.
AND THEY WERE AMAZING! Imagine brown rice on some steroids. Big, thick, rough in texture, chewy and very delicious!
The only downside to this berry is that it must boil for 1 hour. And it does not absorb all of the water so you have to strain it. Luckily, this was great for me because I had a lot of school and wedding work to get done so I was pleased!
My berries after I had boiled them for 1 hour.
Cooked and drained, ready to eat!
My Burrito toppings: Spinach, Red Bell Peppers, Carrots, Cilantro, and 1/2 an avocado!
First I mixed my wheat berries with some quinoa, olive oil, pepper, rubbed Sage, and cilantro. Give it a good mix!
Add to the center of your burrito and then pile on the toppings!
I threw some cashews on top because I love the nutty flavor!
I got a little carried away with the toppings! But it only made it more delicious!
This burrito was amazing and you could definitely taste the wheat berries. I ate this for an early dinner (7pm)and had no cravings or hunger before bed around 11pm. The next morning I was still very satisfied and not starving for breakfast, Thank you WHEAT BERRIES!
Enjoy!
