Cracked wheat is also known as bulgur. It is wheat that has been parboiled, dried and very coarsely ground or cracked. It is commonly used in the Middle East as a. Wheat in one of these three whole or cracked forms - wheat berries, bulgur, cracked wheat - is naturally rich in folate, calcium, phosphorous, zinc, copper, iron.

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• Wheat berries – raw kernels of wheat that have been stripped of their inedible outermost hull only – are the least processed form of wheat and come in many varieties: hard or soft, winter or spring, and red or white. • Cracked wheat is made by milling raw wheat berries into smaller pieces, a process that reduces cooking time but still preserves the nutrient- and fiber-rich bran and germ layers. • Bulgur is pre-cooked: wheat berries are parboiled, dried then broken into pieces. This makes a quicker-cooking grain with a nuttier flavor that is featured in popular Middle-Eastern dishes such as tabbouleh and kibbeh. Wheat is naturally rich in folate, calcium, phosphorous, zinc, copper, iron, vitamin E and many B vitamins, almost all of which are lost in refined flour products. All forms of wheat contain large amounts of gluten and are unsuitable for those with celiac disease or wheat intolerance.

Cooking time: Wheat berries; 90-120 minutes; cracked wheat, 20-25 minutes; bulgur, 10-15 minutes Liquid per cup of grain: Wheat berries, 3 cups; cracked wheat and bulgur, 2 cups. How to cook wheat berries, bulgur or cracked wheat: For wheat berries, combine in a pot with water and bring to a boil. Reduce heat to low, cover and simmer for at least 90 minutes, until grains are tender. Cooking time may vary slightly depending on the intended use (for example, firmer, al dente wheat berries are nice in salads, but for a breakfast porridge, you will want them a bit softer).

Cracked wheat and bulgur take significantly less time to cook than their unmilled counterpart. Combine either one in a pot with two cups water and bring to a boil. Reduce heat, cover and simmer for appropriate amount of time (up to 25 minutes for cracked wheat and up to 15 minutes for bulgur).

For all varieties, fluff with a fork before serving. Information on this website is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use the information on this website for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment. Any third party offering or advertising on this website does not constitute an endorsement by Andrew Weil, M.D. Or Healthy Lifestyle Brands.

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