Wheat, hard white

Hard white wheat berries are the whole, unmilled kernel, and cooked as a grain they have a chewy, slightly nutty bite similar to farro, needing about 45 to 60 minutes of simmering to soften. They work well in grain salads, pilafs, and soups where a hearty, toothsome texture is wanted, and they can also be soaked and sprouted for use in salads or homemade bread. Milled into flour, hard white wheat produces a whole wheat flour with a milder, less bitter flavor than the more common hard red wheat, which is why it is often favored for whole wheat sandwich bread that doesn't taste overly assertive.

Whole wheat berries keep for a long time in a sealed container in a cool, dry pantry, since the intact bran layer protects the kernel better than milled flour does. A cup (192 grams) comes to about 657 calories, and per 100 grams the berries provide 44% of the Daily Value for fiber, 25% for iron, 23% for protein, and 22% for magnesium. With 12.2 grams of fiber and just 2 milligrams of sodium per 100 grams, hard white wheat is a low-sodium way to add substantial fiber and iron to a grain-based meal, whether cooked whole as a side or ground into flour for baking.