Cooking Wheat Properly: This Is the Best Way to Prepare It

If you want to cook wheat properly to incorporate it into your diet, you should follow a few simple steps. We have put together for you how to cook wheat and what you should consider.

Cooking wheat – step by step

Cooking wheat is very easy and you can be sure to do it quickly with a few simple steps.

1. Buy whole grain wheat. You can easily get this in the supermarket or in the organic specialist market. It is usually available in large quantities.
2. Now measure out about 200 grams of the wheat and place it in a large bowl. Then pour about 800 milliliters of water over the grain.
3. Let the grain soak in the water. It is ideal if the grain can soak overnight; it has to be cooked for a shorter period of time and the ingredients are better developed.
4. After the soaking time, bring the wheat to a boil in a saucepan. To do this, you can simply use the water in which the wheat was steeped; so all nutrients are retained.
5. If necessary, add some fresh water. Bring everything to a boil and then simmer for another 30 to 40 minutes over low heat.
6. After the specified time, test whether the grain is cooked. To do this, simply cut into the grain with a knife: if it is still white on the inside and not swollen, the wheat needs a little longer.
7. If you buy grain that has already been ground, there is no soaking process: the wheat can simply be boiled. Simply stir it into water or vegetable broth immediately. Let it boil up while stirring constantly and then let it swell for about 30 minutes.

The nutrients of wheat and other tips

Wheat is well known as a food with many health benefits.

• Wheat is a recommended part of a balanced and wholesome diet, mainly because of its high protein and fiber content.
• Some B vitamins and vitamin E are also abundant in wheat. These strengthen our body and contribute to a healthy metabolism and immune system.
• Because wheat is also grown at numerous locations in Germany, you can easily buy it regionally. The purchase is also positive for the environment, since no long transport routes are necessary.
• Wheat has a longer shelf life and can therefore be cooked in large quantities in advance. Once cooked and sealed airtight, the wheat will keep in the fridge for about three to four days.
• The wheat has a long shelf life in storage jars and can therefore be stored well. So you can cook it whenever you want.
• The taste of the grain is very mild, which is why it can be integrated into the everyday diet in many ways. The range of applications goes from savory to salty to sweet.
• If you suffer from gluten intolerance, you should avoid the grain: wheat contains a significant amount of gluten, which could lead to health problems.

Use of wheat

Wheat can be incorporated into the diet in many different ways. There are a variety of options from sweet to savory.

• A hearty and healthy option to use the wheat is in stuffing vegetables. Simply use a peeled aubergine, pepper or zucchini and fill it with a mixture of cooked wheat, oil and some herbs.
• You can also use wheat if you love casseroles: a tasty casserole can be made together with mushrooms, peppers and other types of vegetables.
• Wheat is also particularly suitable as an ingredient in soups or stews. A variety of soups can be created in combination with carrots, leeks or celery.
• If you like it sweeter, the cereal can also be creatively arranged as a porridge bowl. Top the cooked wheat with maple syrup, fruit, nuts, nut butter or muesli as you like.
• Another sweet preparation variant is to boil down the wheat with walnuts, some maple syrup and nutmeg. Topped with some cream, this can also be served as a dessert for a special occasion.
• For the dessert use 250 grams of wheat grain, 250 grams of ground walnuts and three teaspoons of maple syrup. In the first step, cook the wheat as indicated above.
• Now mash the cooked kernels with a fork or a blender and add the walnuts. Then all you have to do is stir in the syrup, divide everything into 4 dessert glasses and spread some nutmeg and cream over them. An extraordinary dessert is already prepared.