Creamy Wheat Berry Hot Cereal
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.
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.)
Tips & Notes
- 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.
Per serving: 453 calories; 8 g fat (0 g sat, 2 g mono); 3 mg cholesterol; 80 g carbohydrates; 3 g added sugars; 27 g total sugars; 19 g protein; 9 g fiber; 399 mg sodium; 509 mg potassium.
Nutrition Bonus: Calcium (28% daily value), Iron (21% dv).
Carbohydrate Servings: 5
Exchanges: 2 starch, 1 fruit, 1/2 nonfat milk, 1 fat
More From EatingWell
If planning out quick and healthy meals for your family is a...
Adding lean protein, such as chicken, turkey, lean beef, low-...
Canned tuna is a quick, healthy and delicious option for...
Wraps are a delicious and healthy alternative to standard...
From grilled steak to creamy chicken, our quick and healthy...
If you’re trying to cut back on carbs or are following a low-...
Asparagus, rhubarb, peas, artichokes, beets, carrots and more...
Take advantage of all of the spring’s fresh produce with our...
Quinoa is a superfood that is packed with fiber and protein...
Healthy scones are as easy to make as a quick bread and these...
Turkish, Lebanese and other Middle Eastern flavors star in...The easiest way to make your chicken sing—punch it up with fresh...
Our healthy lemon recipes are bursting with the bright,...
Preventing heart disease through diet is made easier with our...
Instead of going out for date night, stay in and cook a...
One-pot meals are great, but they often serve a crowd. These...
- Type of Dish
- Main dish, vegetarian
- Ease of Preparation
- Total Time
- More than 1 hour
- Preparation/ Technique