Sofia’s Post: Wheat Berries as the True Whole Grain

When I saw wheat berries on a list of products to try at farmers markets, I thought, “What in the world are wheat berries!?” I have done some research on this mysterious grain to share with the S.E.L. community. Most people are familiar with wheat berries in their ground form a.k.a. whole wheat flour. Wheat berries are whole, unprocessed wheat kernels that contain all three parts of the grain including the germ, bran and endosperm. Cooked wheat berries are known as being a “superfood” and nutritional powerhouse because they are packed with fiber, protein, iron and B-Vitamins. There are several health benefits of eating wheat berries such as lowering cholesterol levels, regulating blood pressure levels, regulating metabolism and lowering the risk of type 2 diabetes. An extra bonus of wheat berries is that they are rich in lignins which are found in our hormone receptors and can help women experiencing menstrual symptoms by regulating mood swings and hot flashes. These thick, short grains are chewy and nutty and taste delicious with savory meats, vegetable dishes, soups, and sweeter breakfast dishes (check out the recipe below). Wheat berries are cooked like most other grains, a 2:1 ratio of water to grains. They generally cook in about 60 minutes and can be refrigerated for quick meals later in the week!


Wheat Berries Breakfast Parfait Recipe:


  • 1 cup uncooked wheat berries
  • 2 cups of water
  • 1 apple (diced) or any other fruit!
  • 3/4 cup of yogurt
  • 1/4 teaspoon cinnamon
  • 1 tablespoon of brown sugar.


  1. Fill a pot with 1 cup wheat berries and 2 cups of water, get it to a boil then cover and simmer for about 40-60 minutes until the kernels are plump and splitting.
  2. Mix all ingredients and serve immediately.


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