How do I cook wheat berries

How to eat wheat bran

Wheat bran, which is also found in whole wheat flour and a variety of whole wheat products, is a key part of a healthy diet. Not only does the fiber in wheat bran prevent constipation, it can lower blood pressure, control blood sugar levels, aid in weight loss, and may reduce colon cancer. Add wheat bran to your cooking repertoire for healthy benefits and a nutty, chewy addition to your meals.

Whole wheat products contain both the bran and the germ of the grain. (Image: Charles Brutlag / iStock / Getty Images)

Wheat bran

Step 1

Look for the words "wheat bran" on breakfast cereal product labels.

step 2

Add muffins, buns, waffles, pancakes, and bread from 2 tablespoons to 1/2 cup of wheat bran (see Resources).

step 3

Sprinkle wheat bran on hot and cold cereals.

Step 4

Add 1 to 2 tablespoons of wheat bran to soups and stews.

Step 5

Mix wheat bran with breadcrumbs when roasting meat, fish, or vegetables for roasting or frying.

Whole wheat flour

Step 1

In every recipe, replace half of the white flour with whole wheat bread, according to Mark Bittman, author of How to Cook Everything Vegetarian.

step 2

Use whole wheat flour when breading meat and fish.

step 3

Use whole wheat flour when using sauces to thicken flour.

full grain

Step 1

Make tabbouleh salad with bulgur or wheat. Follow the recipe from Bobby Flay on the Food Network with shrimp and arugula, or make a simpler version with bulgur, parsley and dressing, or add any other ingredients like chopped carrots and tomatoes or roasted almonds.

step 2

Mark Bittman cooks wheat berries for 60 to 90 minutes for stews, soups, or pilaf.

step 3

Substitute wheat berries, bulgur, or broken wheat in any recipe that calls for rice.

Step 4

Eat leftover cooked wheatberries or bulgur for breakfast, either cold or reheated in the microwave, with toasted nuts, dried fruit, or butter.

Things you will need

  • Wheat bran

  • Whole wheat flour

  • bulgur

  • Broken wheat

  • Wheat berries


Mark Bittman warns that baked goods made from whole wheat would be denser and heavier than those made from white flour.