By Cindy Reuter ND, MSOM, LAc, MPH, Medical Director of Integrative Medicine
Expanding the variety of foods in your daily meals can help you feel better, both physically and mentally. A diverse diet, rich in vegetables, berries, and unprocessed grains, is great for your gut health, which helps to support overall wellness.
Reducing refined bread and pasta can be challenging. Instead of focusing on what to avoid, try exploring nutritious alternatives.
Meet the “Other” Berries
Whole grains, in their most natural form, help maintain stable blood sugar and promote gut health. Known as “berries,” these grains include rye, wheat (red and white), and ancient varieties like spelt, emmer, einkorn, farro, and kamut.
How to Cook Grain Berries
To cook grain berries:
- Rinse 1 to 1 ½ cups of raw grain berries (such as rye, einkorn, wheat, spelt, emmer, farro, or kamut).
- If time allows, soak the grains in warm, lightly salted water for 8-12 hours. If not, this step can be skipped.
- After soaking, drain the grains and cover them with fresh, lightly salted water. Bring to a boil, then reduce to a simmer, partially covering the pot.
- Cooking times vary—smaller grains like soft white wheat berries may take 30 minutes, while larger ones like spelt berries can take over an hour. Check water levels and add more boiling water as needed.
- Cook until the grains are tender inside, then drain well.
Quick and Easy Ways to Enjoy Grain Berries
- Toss cooked berries with oil and vinegar (or butter) as a side dish.
- Mix into scrambled eggs before cooking.
- Add to a green salad for extra texture and nutrition.
Where to Find Whole Grain Berries
If you’re interested in trying grain berries, local coop stores and online sources like Jovial Foods, Bob’s Red Mill, Breadtopia, and Shady Side Farm offer a variety of options.
Cindy Reuter ND, LAc, RD, MSOM, MPH, is the Medical Director of Integrative Medicine at Alice Peck Day Memorial Hospital.