Wheat berries are the whole grain form of wheat. They are the ripe, edible fruit of a wheat plant (the complete grain before it has undergone processing). Because the kernel is left intact, virtually none of the nutrients are stripped away. Wheat berries look like thick, short kernels, similar to brown rice.
The little kernels of the wheat berry pack a healthy punch. A half-cup of cooked wheat berries has only 150 calories. They are rich in fiber, protein, magnesium, phosphorus, copper, manganese and B vitamins.
Look for wheat berries in the health food section of your supermarket, or you can sometimes find them with rice, pasta or baking goods.
Wheat berries are rich in fiber, protein, magnesium, phosphorus, copper, manganese and B vitamins.
Quickly becoming a popular staple in the American diet, quinoa is an ancient food that originated in South America. Cultivated by the Incas, they called it the “mother of all grains” for good reason: quinoa is packed with a protein content of 15 percent or more.
Botanically, quinoa is a relative of Swiss chard and beets, so technically it isn’t a “true” grain. In fact, it is a seed. If not harvested, it would sprout a leafy vegetable. Quinoa is called a grain because it is used and cooked like one. Plus, it has all the goods that grains and seeds are supposed to have. Quinoa is rich in magnesium, iron, phosphorus, calcium, zinc and B-vitamins.
Quinoa is gluten-free, which is a big part of its increase in popularity, particularly among people who can’t process wheat or gluten. In fact, if you are looking for gluten-free pasta, check your health food aisles for quinoa pasta.
|Taste and texture||A subtle nutty, earthy flavor and a chewy bite||Mild and slightly nutty, fluffy and light bite|
|How to cook||Boil like rice, but longer, for about an hour||Boil like rice, for 10 – 15 minutes|
|Uses||• As a side dish
• In soups or salads, with fresh vegetables, or with dried fruit such as cherries or cranberries
|• As a side dish
• As a substitute for rice or noodles
• In soups, on salads and in baked goods