R.O.D.-Creamy Wheat Berry Hot Cereal

Crystal was having oatmeal this morning, and it reminded me of this recipe.  Here is something a bit different than plain ol' oatmeal.  This sounds pretty good to me, something to do on a weekend then portion out and freeze.

I have also had a really good wheat berry salad (bought from the local market) that was Asian inspired with soy sauce, broccoli, almonds, green onions, etc.... Soemething like that could use up the extra wheat berries.

Remember, a WLS serving is usually about 1/2 of a "regular" serving......
Might look a little high in carbs, but these are complex carbs and that means "good carbs"!

Creamy Wheat Berry Hot Cereal

http://www.eatingwell.com/recipes/creamy_wheat_berry_hot_cereal.html

From EatingWell:  March/April 2007, EatingWell for a Healthy Heart Cookbook (2008)

This warming whole-grain porridge pairs cooked wheat berries with rolled oats, fruit and nuts for a filling, fiber-rich breakfast. Using a microwave makes preparation speedy, especially if you've thawed frozen cooked wheat berries overnight in the refrigerator.

4 servings, about 3/4 cup each | Active Time: 10 minutes | Total Time: 10 minutes

Ingredients

· 1 1/4 cups old-fashioned rolled oats

· 1/2 cup raisins

· 2 cups nonfat milk, or reduced-fat soymilk

· 1/8 teaspoon salt

· 1 1/4 cups Cooked Wheat Berries, (recipe follows)

· 2 teaspoons brown sugar

· 1 teaspoon ground cinnamon

· 1/4 cup slivered almonds, toasted (see Tip)

Preparation

1.       Place oats, raisins, milk (or soymilk) and salt in a large, microwave-safe bowl. (No microwave? See Stovetop Variation.) Stir to combine. Microwave on High, uncovered, for 3 minutes. Stir in cooked wheat berries and microwave again until hot, 1 to 2 minutes more. Let stand for 1 minute. Stir in brown sugar and cinnamon. Sprinkle with toasted almonds and serve. Stovetop Variation: Bring milk (or soymilk) to a boil in a medium saucepan over medium-high heat. Stir in oats, raisins and salt. Reduce heat to low, cover, and cook for 3 minutes. Stir in cooked wheat berries and coo****il heated through, about 1 minute more. Remove from the heat. Stir in brown sugar and cinnamon; let stand for 1 minute. Sprinkle with toasted almonds and serve.

Nutrition

Per serving : 340 Calories; 6 g Fat; 0 g Sat; 2 g Mono; 3 mg Cholesterol; 59 g Carbohydrates; 14 g Protein; 7 g Fiber; 304 mg Sodium; 392 mg Potassium

3 1/2 Carbohydrate Serving

Exchanges: 2 starch, 1 fruit, 1/2 nonfat milk, 1 fat

Tips & Notes

· Tip: Toast slivered almonds in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

 

 

Cooked Wheat Berries

http://www.eatingwell.com/recipes/cooked_wheat_berries.html

From EatingWell:  March/April 2007

Contrary to popular belief, wheat berries do not require an overnight soak before cooking. Simply boil them for 1 hour to soften the kernels, which will produce their characteristically chewy texture.

About 4 1/2 cups | Active Time: 5 minutes | Total Time: 1 1/4 hours

Ingredients

· 2 cups hard red winter-wheat berries, (see Tip)

· 7 cups cold water

· 1 teaspoon salt

Preparation

1.       Sort through wheat berries carefully, discarding any stones. Rinse well under cool running water. Place in a large heavy saucepan. Add water and salt.

2.       Bring to a boil over high heat, then reduce heat, cover, and simmer gently for 1 hour, stirring occasionally. Drain and rinse. To serve hot, use immediately. Otherwise, follow the make-ahead instructions.

Nutrition

Per 1/2 cup : 151 Calories; 1 g Fat; 0 g Sat; 0 g Mono; 0 mg Cholesterol; 29 g Carbohydrates; 6 g Protein; 4 g Fiber; 265 mg Sodium; 2 mg Potassium

2 Carbohydrate Serving

Exchanges: 2 starch

Tips & Notes

· Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 1 month.

· Tip: Wheat berries can be found in natural-foods markets and online at King Arthur Flour, (800) 827-6836, bakerscatalogue.com, and Bob's Red Mill, (800) 349-2173, bobsredmill.com.