Wheat berries are whole, unprocessed wheat kernels that contain all three parts of the grain, including the germ, bran and starchy endosperm. Only the hull, the inedible outer layer of the grain, has been removed. As a result, wheat berries retain all of the grain's vitamins, minerals and phytochemicals. All wheat products are made from wheat berries, including white and whole-wheat flour.
Whole grains, including wheat berries, have a long list of health benefits. Studies continue to show that consuming whole grains can help lower the risk of heart disease, type 2 diabetes, and certain types of cancer. Research has also shown that substituting whole grains for their refined counterparts can help with weight control. One study published in the American Journal of Clinical Nutrition followed the eating habits of over 70,000 women and found that those who consumed the most whole grains consistently weighed less than those who ate the least.
Wheat berries, like all whole grains, get the nod for their exceptional nutrient profile. They're high in fibre, low in calories and packed with vitamins and minerals. A half-cup (125 ml) serving of cooked wheat berries is a great source of manganese, selenium, phosphorus and magnesium. Wheat berries also contain lignans, phytochemicals thought to guard against breast and prostate cancers.
Whole grains are the corner stone of a healthy diet.
Wheat berries contain gluten, so they're not suitable for people with celiac disease.
Nutrient information per ½ cup (125 ml) of cooked wheat berries:
| Calories | 111 kcal |
| Protein | 3.5 g |
| Carbohydrate | 24.9 g |
| Fibre | 4.3 g |
| Fat | 0.5 g |
| Sodium | 3 mg |
| Cholesterol | 0 mg |
Source: The Complete Whole Grains Cookbook, 2008
Hamburger Buns II
1 cup (8 oz) water
2 tablespoons (1 oz) butter
1 large egg
3 1/4 cups (13 3/4 oz) unbleached all purpose flour
1/4 cup (1 3/4 oz) sugar
1 teaspoon salt
1 tablespoon instant yeast
1 teaspoon onion powder (optional)
Combine all ingredients and mix and knead them together- by hand or mixer- until you've made a soft, smooth dough. Place the dough in a lightly greased bowl, cover it, and let it rise for 1 hour.
Divide the dough into 8 pieces and shape each piece into a flattened ball. Place the buns on greased baking sheets, cover, and let rise 30-40 minutes, until they're quite puffy.
Preheat the oven to 375 degrees. Bake the buns for 12 to 15 minutes, until they're golden brown. Remove them from the oven and cool them on a rack. Split and use for burgers or sandwiches.
Black Bean Burgers
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs
Directions:
1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
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2. In a medium bowl, mash black beans with a fork until thick and pasty.
3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
Don't forget to keep track of your purchases for the next two weeks. Sort them by fresh, staple, and convenience. Also - keep a list of your meals for two weeks so it will be easier to determine what kinds of food you need to store.
Just a reminder about tomorrow night's meeting.
