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Wheat

Also indexed as: Bulgar, Bulghur, Couscous, Farina, Wheat Bran, Wheat Germ, Whole Wheat

Illustration

Preparation, uses, and tips

Combine cooked bulghur with olive oil, chopped parsley, minced garlic, and scallions for a fast tabbouleh; cook couscous in apple juice with raisins and pecans for a breakfast porridge or unusual side dish; add sprouted wheat berries to baked goods and cooked grain dishes.

Buying and storing tips

Because most of the nutrients are contained in the outer layers of the grains, use only whole-wheat products. Because of its high oil content, improperly stored wheat germ can become rancid. So store it in sealed glass jars and keep it refrigerated. Find other, prepackaged wheat products in most natural foods and grocery stores; buy in bulk for maximum savings.

Varieties

Wheat is found in three basic strains: hard, or winter, wheat, used in bread making; soft wheat, used for pastries; and durum, used for pasta. Wheat is available as a whole grain (wheat berries), as flour, cracked, in flakes, and in a variety of other forms.

Bulghur is steamed, hulled, and cracked wheat berries.

Couscous is made from refined durum wheat and looks like tiny grains.

Farina is a refined cereal made from ground and sifted wheat.

Wheat germ is the nutrient-rich core of the wheat kernel.

Wheat bran, the outer layer of the grain, is rich in fiber and nutrients.

Nutrition Highlights

Wheat, 1 cup (120g) (hard white)
Calories: 656
Protein: 21.7g
Carbohydrate: 145.7g
Total Fat: 3.3g
Fiber:
*Excellent source of: Iron (8.7mg), Magnesium (178mg), Zinc (6.4mg), and Niacin (8.4mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.

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