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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.

Source: EatingWell Magazine, March/April 2007

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Recipe Summary

total:
1 hr 35 mins
Servings:
4
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Ingredients

Cooked Wheat Berries (makes 4 1/2 cups)
Creamy Wheat Berry Hot Cereal

Directions

Instructions Checklist
  • 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.)

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  • To prepare the hot cereal: Place oats, raisins, milk (or soymilk) and salt in a large, microwave-safe bowl. (No microwave? See Stovetop Variation.) 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

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 Facts

about 3/4 cup
453 calories; protein 19.2g; carbohydrates 79.8g; dietary fiber 9.5g; sugars 27.4g; fat 7.6g; saturated fat 0.4g; cholesterol 3.3mg; vitamin a iu 27.2IU; vitamin c 0.6mg; folate 13.4mcg; calcium 283.1mg; iron 3.8mg; magnesium 52.3mg; potassium 511.2mg; sodium 389.9mg; thiamin 0.1mg; added sugar 3g.

2 starch, 1 fruit, 1/2 nonfat milk, 1 fat

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