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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.
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.
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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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires February 2010.
