Whole Grain Meals with Little Processing

 

I cook the seeds in the instant pot (countertop pressure cooker) for 30 minutes.  1/4 cup of dry grain berries expands 2-3 times to serve 2-3 meals.

These are wheat berries, locally grown in Preston County, WV. I soak them overnight in twice the water, then cook, drain and refrigerate to accompany a simple breakfast or mid day meal.

Here's two. First a breakfast bowl with Greek Yogurt, fruit and nuts. 

That's a healthy plate, with fruit, protein, whole grain and a healthy fat (nuts).

Here's lunch, with vegetables, protein, whole grain and a healthy fat (olives).

The whole grain berries are low cost, less than 20 cents a serving. They're a good source of B vitamins, fiber, iron, protein and minerals. The chewy, nutty and sweet berries afford great tastes and textures in both cold and hot foods (soups, casseroles, stuffings and more).

Research associates a diet rich in whole grains with reduced risk of cardiovascular disease, heart disease, type 2 diabetes and some cancers.

Click here for more information on minimally processed foods.