On my low FODMAPs diet I am not really supposed to eat wheat, but I’ve found that I can handle wheat in the form of beer (thank goodness!), or in very unrefined forms, such as wheat berries.
So what exactly is a wheat berry? Wikepedia explains it well (as always);
The term wheatberry or wheat berry refers to the entire wheat kernel (except for the hull), comprising the bran, germ, and endosperm. Wheatberries have a tan to reddish brown color and are available as either a hard or soft processed grain. They are often added to salads or baked into bread to add a crunchy texture; as a whole grain, they also provide nutritional benefits since they are an excellent source of dietary fiber.
So like I said above, they are unrefined and they are the quintessential whole grain. As far as nutrition is concerned, they provide about 6 grams of fiber and protein per one-fourth cup (uncooked) and about 150 calories. They also contain about 8 percent of the daily value for iron, per one-fourth cup. Before you make a dish with wheat berries, be sure to plan ahead, as they take about an hour to cook. They are very similar to rice in that they do expand, but not a whole lot (I consider quinoa a grain that expands a lot). So the one-fourth cup uncooked is more like one-fourth cup, and a couple tablespoons, cooked.
This is what they look like before they are cooked (you have to rinse them first).
I had never heard of wheat berries until this year, actually, and it took me this long to finally buy some and use them in a recipe. We recently had guests over for dinner and I made this recipe from FoodDoodles.com. As always, I made a couple small modifications;
- 1/2 C cooked and cooled wheat berries
- 1 C snap peas, cut into bite sized pieces
- 1 medium Roma tomato (I used cherry tomatoes)
- a small handful flat leaf parsley, finely chopped
- 1 C cucumber cut into bite sized pieces
- 2 tsp extra virgin olive oil
- 2 tsp balsamic vinegar (I used blueberry balsamic!)
- pinch sea salt and pepper
1/2 cup serving
I want to give a quick shout out to Chava of Food for Laughter. I had a great time with you yesterday! I’m happy to say my second blogger meet-up was quite a success 🙂