EatingWell for a Healthy Heart Cookbook (2008)
This warming whole-grain hot cereal recipe pairs cooked wheat berries with rolled oats, fruit and nuts for a filling fiber-rich breakfast. Using a microwave makes preparation speedy, especially if you’ve thawed frozen cooked wheat berries overnight in the refrigerator.
Active Time: 15 minutes |
Total Time: 1 hour 35 minutes
Cooked Wheat Berries (makes 4 1/2 cups)
2 cups hard red winter-wheat berries (see Tip)
7 cups cold water
1 teaspoon salt
Creamy Wheat Berry Hot Cereal
1 1/4 cups old-fashioned rolled oats
1/2 cup raisins
2 cups nonfat milk or reduced-fat soymilk
1/8 teaspoon salt
1 1/4 cups Cooked Wheat Berries
2 teaspoons brown sugar
1 teaspoon ground cinnamon
1/4 cup slivered almonds, toasted (see Tip)
To prepare the wheat berries: Sort through wheat berries carefully, discarding any stones. Rinse well under cool running water. Place in a large heavy saucepan. Add water and salt Bring to a boil over high heat, then reduce heat, cover, and simmer gently for 1 hour, stirring occasionally. Drain and rinse. (Makes about 4 1/2 cups.)
To prepare the hot cereal: Place oats, raisins, milk (or soymilk) and salt in a large, microwave-safe bowl. Stir to combine. Microwave on High, uncovered, for 3 minutes. Stir in 1 1/4 cups cooked wheat berries and microwave again until hot, 1 to 2 minutes more. Let stand for 1 minute. Stir in brown sugar and cinnamon. Sprinkle with toasted almonds and serve. (Refrigerate or freeze leftover wheat berries.)
Per serving :
8 g Fat;
0 g Sat;
2 g Mono;
3 mg Cholesterol;
80 g Carbohydrates;
19 g Protein;
9 g Fiber;
399 mg Sodium;
509 mg Potassium
Make Ahead Tip: Cover and refrigerate the cooked wheat berries (Step 1) for up to 2 days or freeze airtight for up to 1 month.
Look for wheat berries in natural-foods markets in bulk or other near whole grains. Contrary to popular belief, they do not require an overnight soak before cooking. Simply boiling them for 1 hour soften the kernels and produces their characteristically chewy texture.
Toast slivered almonds in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.