Whole Wheat BerriesMany of you have food mills for grinding your own wheat into flour. But did you know you can cook your whole wheat berries and eat them like rice or a hot cereal? For those of you who don’t yet have a food mill, this is a fantastic way to get all that nutrition from whole wheat.
- When I get lazy, I simply dump a bunch of the wheat berries in my six-cup crock-pot and fill it with water. Let them cook overnight and they will become as tender as rice.
- Or, simply cook them the way you would brown rice. Bring about six cups of water to a boil and add 2 cups of whole-wheat berries. After it returns to the boil, turn the heat to low and simmer for about 40 minutes or so until the water cooks out. it should be tender.
- Spread them out on your racks and dehydrate at 115º at least overnight. They should be firm and hard, like dehydrated rice.
Use Like Rice
They don’t shrink much, but will rehydrate really easily.
WHAT TO DO WITH DEHYDRATED WHOLE WHEAT BERRIES:
- Cover with boiling water and simmer about 10 minutes until water cooks out. serve just like you would rice. (Much faster than the extended time to prepare them from raw.)
- Season with butter and serve.
- Use in any recipe you would use rice for a wonderful, nutty-flavored alternative.
- Use in any recipe that calls for barley.
- Great in soups and stews. No need to rehydrate when you are using them in dishes with lots of liquids.
and serve like your favorite hot-grained cereal.
Tabouli! Don’t forget Tabouli!
Tabouli is a Middle Eastern salad made with bulgur, which is nothing but cracked wheat berries. Basically, it’s made with the following ingredients:
- cooked whole wheat berries
- chopped tomatoes
- chopped green onions
- Mint leaves
- Lemon juice
- Crushed garlic (or garlic salt)
- Salt (leave out if you are using garlic salt)
- Olive oil
Toss all the ingredients together, chill and serve.
- I used to get really fussy about following a recipe for tabouli exactly, but like so many dishes, there are variables and regional differences. These days, I simply toss together what I’ve got and season to taste. If you are insecure, then go ahead and look up one of the hundreds of recipes on line.