What are wheat berries?

It’s National Whole Grains Week!

Not really. I just made that up. January is national wheat bread month, though, so that should could for something. Wheat is a member of the grass family (Gramineae), and produces a dry, one-seeded fruit commonly called a wheat grain or a wheat berry. How many of you knew that Ohio is the national leader in growing soft red winter wheat (used in flatbreads, crackers, biscuits, and cake/pastry flour)?  

More fun Ohio wheat facts:

• About 700,000 to 1 million acres of wheat are planted in Ohio each year.
• Ohio has approximately 20,000 wheat farmers, producing over 60 million bushels of wheat annually.
• Ohio’s wheat crop value is $300 million to $400 million annually. 
• Ohio farmers produced 46 million bushels of wheat in 2010, and 2011 yields are projected to surpass this.

So how much do you know about the anatomy of the wheat grain? Here’s a crash course for you:

The whole-grain kernel consists of three parts. The outer layer of the grain is the bran, which has a lot of fiber and protein. Inside the bran is the germ, which is loaded with vitamins, minerals and essential fatty acids. The endosperm is the starchy area within the whole grain.

Foods your mother never told you about

So what are wheat berries?

Wheat kernels are also known as wheat berries. They can be used for growing wheat sprouts for adding to salads or baked goods, they can be ground into flour, or the cooked whole kernel can be used as a breakfast cereal or in chili, soups, stews, salads and baked dishes.

Whole grain products are made from the entire grain kernel.  Whole wheat flour, wheat kernels (berries), breads and other foods made from wheat berries are considered whole wheat products.  Whole wheat products are preferred because the higher amounts of brain and germ provide more health benefits.  Whole wheat is fat and cholesterol free, high in B vitamins, vitamin e and protein, and has more trace minerals and fiber than white flour.

Here is a basic recipe for cooking wheat berries, with some add-in suggestions for the cooked berries.

Basic cooked wheat berries

• 2 cups hard red winter-wheat berries, (see tip)
• 7 cups cold water
• 1 teaspoon salt

Rinse wheat berries under cool running water and place in a large heavy saucepan. Add water and salt and bring to a boil over high heat; reduce heat, cover, and simmer gently for 1 hour, stirring occasionally. Drain and rinse. To serve hot, use immediately, otherwise, store in fridge for two days, or freeze. 

Wheat berries are extremely versatile, and can contribute to appetizers, entrees, side dishes and even desserts!

With any whole grain, soaking for 8-24 hours before cooking will both starts the germination process, thereby improving the bioavailability of nutrients, and reduces the cooking time.  By pre-soaking, you can reduce the cooking time by a third.  

Just by adding some kalamata olives, crumbled feta cheese, diced cucumber, tomato, red onion and parsley to your cooked and drained wheat berries, you have a wheat berry salad with a Greek flair. Drizzle with the following dressing, add some crusty bread and some fruit on the side, and you’ve got a healthy, hearty meal.

Wheat berry dressing

• 1/4 cup cider vinegar
• 1/4 cup minced dill
• 1 teaspoon celery seeds
• 4 cloves garlic, minced
• 3/4 cup olive oil
• Salt and pepper to taste

Mix together; keep any leftovers stored in the refrigerator.

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