Pick-Me-Up Wheat Berry & Flax Seed Breakfast Bowl

I like to start my day with a nourishing bowl of pure, whole foods. Wheat berries are whole wheat kernels – wheat in its purest form. If you’re feeling especially industrious, you can even make your own whole wheat flour by grinding the berries! Wheat berries have a toothsome, nutty flavor and a satisfying chewy bite. They’re incredibly fibrous, low in calories (a cup has only about 300 calories), and full of protein and iron.

Wheat berries are also soft on the wallet because they have not been modified or processed in any way by the manufacturer (for which you will always pay, both in health and in cash). You can find them at Whole Foods in the bulk bins for less than $2 a pound.

As for flaxseed, we’ve all heard what a miracle these little seeds are. Often called “one of the most powerful foods on the planet,” flax seeds are full of fiber (4 grams from only 2 tablespoons!), lignan antioxidants, and alpha-linolenic acid omega-3’s. Lignans have been credited with helping to stop harmful cell growth. Many plants contain lignan, but flaxseed contains 75 times more than any other source we currently know of. To illustrate how incredible this little seed is, the package for Bob’s Red Mill flaxseed states that you’d need to eat 30 cups of fresh broccoli.

Not to mention, walnuts are well-known for their high fiber content, B vitamins, magnesium, omega-3’s, and antioxidants such as Vitamin E. Blueberries are also high in fiber, antioxidants such as anthocyanin, vitamin C, B complex, vitamin E, vitamin A, copper, selenium, zinc, iron, and are well-known for their ability to destroy free radicals and promote eye, brain, and digestive tract health. Take that, cocoa puffs!

Wheat Berry & Flax Seed Breakfast Bowl

1/2 cup cooked wheat berries*
2 tablespoons flaxseed
a healthy handful of blueberries
a handful of deeply toasted walnuts*
1-2 tablespoons agave nectar or pure maple syrup
a dollop of yogurt, for garnish (optional)

1.) Combine wheat berries, nectar, and blueberries over medium heat in a small skillet. Saute until heated through and use your wooden spoon to break apart the blueberries a bit.

2.) Sprinkle with walnuts and flaxseed. Scoop into a bowl, and serve with a dollop of yogurt, if desired.

*To cook wheat berries – Rinse 1 cup of wheat berries under cool running water, then combine in a saucepan with 3 cups of cold water and 1 teaspoon of sea salt. Bring to a boil, then reduce heat and simmer for 30 minutes to an hour; until they give willingly when you bite into them.

*To toast walnuts – Place in oven on a baking sheet at 350 degrees for about 5 minutes; until browned and fragrant.


5 responses to “Pick-Me-Up Wheat Berry & Flax Seed Breakfast Bowl

  1. Hi Emily,

    I notice that you use aguave nectar. I have a bottle sitting in my pantry but I hesitate to use it when I found out that it is a highly processed sugar and has the same negative impact as regular white sugar. The process in itself involves chemicals. However, I’m glad you offered a maple syrup alternative. What have you heard about aguave syrup?

    • You know what? I’ve been hearing the exact same thing lately about agave nectar and have all but stopped using it! Isn’t it interesting how even healthy food marketers can spin the story to benefit them?! Wow. I’ll stick with maple syrup as well 🙂

  2. Dearest Emily,
    I’m going to chime in against agave nectar as well. It’s higher in fructose than high fructose corn syrup, and that’s not a good thing. Raises triglycerides in your blood and that is one of the undisputed top risk factors for heart disease and metabolic disorder. It’s sort of faux organic, in that it’s a highly processed industrial food, whether or not any pesticides were involved. Its sudden ubiquity is a product of marketing genius but it’s NOT good for you.
    Amen to pure maple syrup (Grade B if you can find it, for more flavor), or coconut syrup is also good and has a lower glycemic load.

  3. It’s actually WORSE than regular white sugar.

    • Agreed, agreed! This post is years old and written when I naively bought into the agave hype (as so many did). Time to update it 🙂

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