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What are wheat foods? |
Bulgur
Bulgur is made by soaking and cooking the whole wheat kernel, drying it, then removing five percent of the bran and cracking the remaining kernel into small pieces.
It uses are numerous...from salads to soups, breads to deserts. It is very nutritious mixed with meats or soups or served as a pilaf side dish. Bulgur will absorb twice its volume in water and can replace rice, barley or other grains in most recipes.
Couscous
Couscous is made from durum wheat and is a staple of several countries in North Africa. Couscous tastes like pasta and is usually seasoned well for serving. it is granular and yellow in color. Most commercial couscous is partially pre-cooked so cooking time is reduced. Couscous, often served as a vegetarian menu item or as pilaf, is a good source of protein.
Cracked Wheat
Cracked wheat is very similar in nutrition and texture to bulgur. it is the whole kernel broken in small pieces, but it is not precooked. Cracked wheat can be added to baked goods for a nutty flavor and crunch texture or cooked as hot cereal.
Wheat Germ
The germ of the wheat kernel is often added to baked goods, casseroles and even beverages to improve the nutritional value and give a nutty, crunchy texture. it contains about 10 percent fat, so is not as shelf-stable as most other wheat products.
Wheat Bran
The bran is the outer layer of the wheat kernel. It provides B-vitamins, trace minerals and additional dietary fiber.
Whole Wheat Kernels
Wheat kernels are also referred to as wheat berries. They can be used for growing wheat sprouts which are then added to salads or baked goods. The cooked whole kernel can be used in meat dishes, as a breakfast cereal or in chili, soups, stews, salads and baked dishes. Start the cooking process in cold water to reduce cooking time, which will vary depending on the variety and age of the wheat; eight to 20 minutes should be sufficient. |
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