Wheat Berry Pudding

Wheat Berry Pudding

Here, wheat berries are cooked with maple-sweetened, spiced milk to make a homey pudding. Try it for dessert or even breakfast—adjusting the maple syrup to your preference.

Nutirion Profile: Healthy Weight Heart Healthy High Fiber Low Calorie Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
8 45 min 2 hr

Directions

Ingredients

  • 1 cup wheat berries, (see Note)
  • 2 tablespoon low-fat milk, divided
  • 1 cinnamon stick
  • 1 strip orange zest, (1/2 by 2 inches)
  • Pinch of salt
  • 1/2 cup pure maple syrup
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon ground cinnamon
  • 1/2 cup low-fat maple yogurt, (optional)

Cooking Instruction

Step 1

Sort through wheat berries carefully; discard any stones. Rinse well. Place in a large heavy saucepan and add water to cover by 2 inches. Bring to a boil, reduce heat to medium-low, cover and simmer, adding more water if necessary, until the wheat berries are tender, about 1 hour. Drain well.

Step 2

Place the wheat berries and 2 tablespoons milk in a food processor. Pulse, scraping down the sides as necessary, until most of the wheat berries are coarsely chopped (some may remain whole).

Step 3

Combine the chopped wheat berries, the remaining 3 cups milk, cinnamon stick, orange zest and salt in a Dutch oven or other large, heavy-bottomed pot and bring to a boil. Reduce heat to medium-low and cook, stirring often to prevent sticking, until the mixture is very thick, 25 to 30 minutes. Remove from the heat; discard the cinnamon stick and orange zest. Stir in maple syrup and vanilla.

Step 4

Serve warm or chilled, sprinkled with cinnamon and topped with a dollop of maple yogurt, if desired. (Stir in more milk if the pudding gets too thick as it stands.)


Nutrition

  • Serving: Per serving
  • Calories: 182
  • Carbohydrates: 35g
  • Fat: 2g
  • Protein: 7g
  • Dietary Fiber: 3g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 0g
  • Cholesterol: 6mg
  • Potassium: 43mg
  • Sodium: 71mg
  • Exchanges: 1 starch. 1/2 low-fat milk, 1 other carbohydrates
  • Carbohydrate Servings: 2

The Step-by-Step Guide to
Teaching Relaxation

Keep Calm