Wheat berries breakfast recipe | Egypcian belila

Wheat berries (egypcian belila) are an excellent nutritious and healthy option for your breakfast. Made with durum wheat skinless, served with milk, raisins and nuts (usually flaked almonds).

Durum wheat or wheat berries is a cereal with numerous health benefits:

• rich in fiber - an excellent option for those who want to control their weight and appetite. Fiber is also important for gut health; and helps to control blood sugar and cholesterol levels.

People with gluten intolerance should not consume this cereal as it contains gluten.

A portion of wheat berries is 1/4 cup (dry) equals 1/2 cup when its cooked per serving.

A 50 gram serving of wheat berries, or about 1/4 cup (raw), provides:

• 163 Kcal
• 1 g of fat
• 6.5 g of protein
• 36 g of carbohydrates
• 6 g of dietary fiber .
• Vitamins B1 and B3; magnesium, phosphorus, copper, manganese and selenium.

Wheat berries, milk, grated coconut, dates.

Ingredients

• 1 cup and a half of durum wheat skinless or wheat berries (275 g)
• 4 and a half cups of milk
• 1 cup of sugar (200 g) - optional, I don't add sugar, but the original recipe, takes sugar
• 1 cup of grated coconut (75 g)
• 1 teaspoon vanilla powder or cinnamon (opcional)
• Raisins or Dates
• Nuts (flaked almonds)
• Water

Method:

1. Soak the durum wheat in cold water overnight to make the cooking process faster.
2. Place the durum wheat (already soaked) in a pan. Add boiled water to cover the wheat.
3. Cook over low heat until all the water has evaporated. The wheat will be cooked within 15 minutes.
4. To serve, prepare milk (usually served with hot milk), grated coconut, dried fruits (raisins, dates), and nuts (flaked almonds).
5. Put the amount of wheat you want in a bowl, warm milk, sugar and vanilla or cinnamon (if you wish), grated coconut, raisins and nuts.
6. Mix all the ingredients very well.

Enjoy :)

Belila - egypcian wheat berries breakfast with coconut and dates.

Joana Jardim
Registered Dietitian 
MSc Clinical Nutrition, Founder of Your Diet Advice