If you can cook rice then........YES, you can do this!
Firstly, what the heck are wheat berries? They are a whole grain that’s nutty with a slight chew and loaded with fiber, vitamins and minerals.
Wheat Berries are the whole grain form of wheat - the whole, complete grain before it has undergone any processing. They're a high-fiber whole grain that can be used much like any other whole grain. Wheat berries are the original source of all wheat products before any refinement occurs. Because wheat berries are, quite literally, wheat, they are not gluten-free.
Depending on where you are in your nutrition periodization, you may or may not be incorporating whole grains. For those who are in the Competition phase of training, wheat berries are a great whole grain option.
You can find wheat berries in the bulk foods section at Whole Foods. What's nice about buying the berries in bulk is that you can buy a smaller amount and go back for more as needed.
To prepare wheat berries, add one cup of berries to 3 cups of boiling water and simmer in a covered pot for about 30 minutes to one hour, or until soft. Refrigerate the rest and reheat as needed as a side dish to a main course or as a breakfast bowl. For this recipe you will need only about 1/2 cup of cooked berries.
One serving of wheat berries is 1/4 cup dry and contains 34.1 grams of carbohydrates, 174 mg of potassium, 6.4 grams of dietary fiber and 6.4 grams of protein. As well as potassium and dietary fiber, wheat berries are also an excellent source of iron.
I have shown in the picture above, the roll cut into bit size pieces in order for you to see the ingredients. Typically I don't waste time in cutting up the roll, I just roll and eat.
My serving size is two rolls..... YUM!
Prep time is 10 minutes (assuming you cook the wheat berries ahead of time)
Makes 1 roll
Here's how to do it:
- 1/2 package of Lox (I use Ducktrap Wild Smoked Salmon with cracked pepper)
- 1/4 to 1/2 cup cooked Wheat Berries
- 1 Nori Sheet (I use Eden brand)
- Avocado Slices (about 4)
- Baby Spinach leaves (about 8)
Pre cook the Wheat Berries and reheat with some water if cold. The warm wheat berries help to soften the Nori sheet.
Spoon out wheat berries onto the middle section of the Nori sheet.
Add baby spinach leaves and about 1/2 of the package of lox.
Add slices of avocado and roll the sheet tight sideways.
Cut into bit size pieces or just eat as a whole. I find it easier to not cut the roll.
CHO = 20g
PRO = 18g
Fat = 10g
Fiber = 5g
Metabolically Efficient: YES
Ratio: 20:18 = 1:1