Do you know Jen from Tiny Urban Kitchen? She’s kind of the bee’s knees, or the cat’s pajamas if you will. Not only does she have an RSS-worthy food blog and hail from our fair city of Boston, but she’s currently running around China! Lucky for us, before she left the USA she so kindly gave me permission to re-blog one her posts from TUK about preparing a Wheat Berry Salad. What could be better during Whole Grains Month? And so, with further ado, please welcome Jen to The Oldways Table blog and read on to ﬁnd out how you can make a salad that will help make half your grains whole! — Alison
I love wheat berries. I ﬁrst tried them at the salad bar at Whole Foods Market and I was hooked. They are slightly chewy, and “pop” when you bite into them. I love them. Plus you feel really good after eating wheat berries, probably because they’re loaded with vitamins, ﬁber, and other very good stuﬀ.
What’s a wheat berry?
A wheat berry is an intact wheat kernel. It’s what gets ground up to make wheat ﬂour. I could go into a long dissertation about the beneﬁts of keeping your grains whole as long as possible, but I’ll save that for another post. Suﬃce it to say, wheat berries are packed with nutrients and ﬁber since they are virtually unprocessed.
For now, let me show you how to make wheat berries!
Inspired by The Ultimate Rice Cooker Cookbook by Beth Hensperger
Toast the wheat berries in a skillet for ~4 minutes on medium high heat. Stir often, for the wheat berries will begin to brown and even start popping. You may want to get a lid just in case. I had one ﬂy oﬀ the pan and onto the counter! This step is optional, but it does give a nice, roasted nutty ﬂavor and the grains will smell fantastic while they are cooking in the rice cooker!
Soak the wheat berries for 1 hour in water.
Drain the water and then cook the rice + 2 cups of water in a rice cooker at the brown rice setting. I use my awesome Zojirushi fuzzy logic rice cooker
(mine’s actually an older model they don’t make anymore). If you don’t have a rice cooker, you can bring the wheat berries to a boil in a pot of water on the stove top and then let simmer for about 45 minutes.
Note: Rice cookers come with a “cup” that is actually only ¾ of a regular cup. The recipe shown above is for regular cups, not rice cooker cups. You can also try using the rice cooker proportions (i.e. add 2 rice cooker cups of wheat berries and ﬁll the water up to level “2” under the “brown rice” section of the rice cooker)
This is what cooked wheat berries look like. Some of them will split open.
Now the possibilities are endless! Some Asians ﬁnd that, just by replacing their white rice with a whole grain like this, they can actually lose weight. This stuﬀ is ﬁlling (from all the ﬁber), super nutritious, and delicious (nutty, toasted ﬂavor). I usually feel really good after eating this. I feel balanced, not stuﬀed, not unsatisﬁed. I think it’s because my body is getting enough nutrients and ﬁber, and thus it doesn’t crave munchies or desserts as much after a meal. I’m just starting to get into whole grains thing, but so far I love it!
Of course, you don’t have to treat it like rice. You can make interesting salads (which is how I ﬁrst enjoyed it at Whole Foods). Toss with a “dressing” of some sort, and mix in vegetables, cheese, meat — whatever you fancy.
For this “recipe,” I ﬁnely chopped 1 red bell pepper, 1 orange bell pepper, ⅓ red onion, and 2 mini-cucumbers. I then dressed the cooked wheat berries with a bit of sesame oil, soy sauce, and sugar to taste. You can add hot pepper ﬂakes or ground black pepper if you like a bit of kick. Finally, mix everything together.
And that’s it! Of course, this is very ﬂexible and you can add whatever you want. I bet a Greek version with some olive oil, balsamic vinegar, olives, peppers, and feta cheese would be really good as well.
*All words and pictures belong to Jen and Tiny Urban Kitchen. Original post can be found here.
Thanks so much Jen! If YOU would like to write a guest post for the Oldways Table blog, email me: firstname.lastname@example.org