Cracked Wheat
Description
Cracked Wheat is a highly nutritious whole grain product made by milling raw wheat kernels into smaller, coarse pieces. As it retains the bran, endosperm, and germ, it is considered a whole grain with numerous health benefits. Cracked Wheat is available in different grinds – from fine to coarse – and is known for its nutty flavor and chewy texture. It can be measured in various units, including cups and grams for volume, or ounces and kilograms for weight, catering to a global audience comfortable with American or European measurement systems.
Common uses
Cracked Wheat is commonly used as a cereal, in salads, soups, stews, and as a rice substitute in various dishes. It also serves as a base in meatless patties and loaves, and can be incorporated into baked goods such as bread, muffins, and pancakes for added texture and nutritional benefits.
Nutritional value
Calories
Approximately 143 calories per 1/4 cup (45 g / 1.6 oz) serving.
Protein
Contains about 5.5 g of protein per 1/4 cup serving.
Fat
Contains less than 1 g of fat per 1/4 cup serving.
Carbohydrates
Provides 30.5 g of carbohydrates per 1/4 cup serving.
Vitamins
Includes B-vitamins such as niacin, B6, and folate.
Minerals
Rich in minerals like magnesium, iron, and phosphorus.
Health benefits
Cracked Wheat is a whole grain, contributing to digestive health with its high fiber content. It also aids in controlling blood sugar levels and is linked to a reduced risk of chronic diseases such as heart disease and type 2 diabetes.
Potential risks
Those with gluten intolerance or celiac disease should avoid Cracked Wheat as it contains gluten. Overconsumption can lead to excessive fiber intake, which might cause digestive discomfort for some individuals.
Common recipes
Used in traditional recipes like Tabbouleh, pilafs, porridges, and as an ingredient in bread and other baked goods.
Cooking methods
Can be boiled, steamed, or soaked depending on the recipe and desired texture.
Pairing with other ingredients
Cracked Wheat pairs well with fresh herbs, vegetables, lean proteins, and legumes.
Summary
Cracked Wheat is a whole grain that offers a wealth of nutritional benefits and culinary versatility. With its nutty flavor and satisfying texture, it is a favorite in many cultural dishes around the world. It can be used across a spectrum of recipes, from breakfast cereals to hearty main courses, and contributes to a balanced diet when consumed in moderation.