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Creamy Wheat Berry Hot Cereal

March/April 2007, EatingWell for a Healthy Heart Cookbook (2008)

Your rating: None Average: 4.2 (82 votes)

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.



READER'S COMMENT:
"The omission of sugar grams in your recipe's nutrition listing is glaring. "
Creamy Wheat Berry Hot Cereal

Makes: 4 servings

Serving Size: about 3/4 cup

Active Time:

Total Time:

Ingredients

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)

Preparation

  1. 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.)
  2. 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.

Nutrition

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


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Recipe Categories

Season
Fall
Winter
Spring
Style/Theme
Vegetarian
Type of Dish
Main dish, vegetarian
Ethnic/Regional
American
Ease of Preparation
Easy
Total Time
More than 1 hour
Servings
4
Preparation/ Technique
Microwave
Meal/Course
Breakfast
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