SmartBites
By Anne Palumbo
The skinny on healthy eating
Wowed by Wheat Berries
S
ome folks never forget their first kiss; I’ll never forget my first wheat berry. Intrigued by a salad recipe that featured wheat berries, I scooped some up from the bulk section of my local grocery store, made the salad, ate the salad, raved about wheat berries for weeks, wouldn’t shut up about my new discovery, and, well, the rest is history. My family and I now eat wheat berries on a regular basis. Why the big devotion to such a little kernel? Let’s begin with what a wheat berry is. Contrary to its name, there’s nothing fruity about wheat berries: they are the whole, unprocessed wheat kernel – the germ, bran and endosperm (minus the inedible hull). All wheat products are made from wheat berries. Since the kernel is left intact, it’s no surprise that, like any whole grain, wheat berries are packed with a plethora of nutrients and health benefits. First and foremost on my list? Fiber! Fiber, which slows down digestion, stabilizes blood-sugar levels and promotes regularity, can also help to lower cholesterol in two ways: by working with the liver to produce less and by
transporting it out of our bodies. I’m also high on this whole grain because research has shown that substituting whole grains for their refined counterparts can help with weight control. Perhaps, because whole grains take longer to digest, we’re less apt to snack. More kernels to savor: Eating wheat berries and other whole grains may lower our risk of developing heart disease and type 2 diabetes. Plus, because wheat berries are teaming with selenium — a powerful antioxidant that protects cells against the damaging effects of free radicals — they may ward off certain cancers. Health benefits notwithstanding, I adore the taste and texture of these plump little grains. Possessing a chewy bite and subtle nutty flavor, wheat berries are scrumptious additions to just about everything. Helpful tips: Store wheat berries in a cool, dry place in an airtight container. To extend their shelf life, place them in the freezer. They last for years. Just ask the archeologists who found them in Egyptian pyramids!
Mediterranean Wheat Berry Salad I cup hard wheat berries 1 cucumber, peeled, seeded and diced 2 tomatoes, cored, seeded and diced 1 red pepper, diced 1 carrot, diced 3 scallions, minced (white and light green parts) ¾ cup chopped walnuts, toasted ½ cup crumbled feta cheese 1 clove garlic, minced 3 tablespoons olive oil 2 tablespoons lemon juice 2 teaspoons dried mint Salt and pepper to taste Bring large pot of salted water to boil. Add wheat berries, reduce heat, cover and simmer gently until tender, stirring occasionally, about 1 hour. Drain. Place in large bowl. In small bowl, whisk together olive oil, lemon juice, garlic, mint, and salt and pepper. Add remaining ingredients to wheat berries in large bowl, including dressing mixture, and stir well. (To toast walnuts: Preheat oven to 350 degrees. Arrange walnuts on a cookie sheet in a single layer; bake 8 minutes.) Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.
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IN GOOD HEALTH – CNY’s Healthcare Newspaper
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