Wheat berries are not actually berries. This chewy grain, the kernel of the wheat plant, looks similar to brown rice when cooked. According to the Wheat Foods Council, a 1/2-cup serving of wheat berries contains only 42 calories and boasts 2 grams of dietary fiber. Wheat berries provide folate, potassium and protein, making them a smart alternative to traditional white rice. While soaking wheat berries overnight reduces cooking time, you can also cook them without soaking.

1 1/4 cups old-fashioned rolled oats
1/2 cup raisins
2 cups nonfat milk, or reduced-fat soymilk
1/8 teaspoon salt
1 1/4 cups Cooked Wheat Berries*
2 teaspoons brown sugar
1 teaspoon ground cinnamon
1/4 cup slivered almonds, toasted (see Tip)
Preparation

Place oats, raisins, milk (or soymilk) and salt in a large, microwave-safe bowl. (No microwave? See Stovetop Variation.) Stir to combine. Microwave on High, uncovered, for 3 minutes. Stir in cooked wheat berries and microwave again until hot, 1 to 2 minutes more. Let stand for 1 minute. Stir in brown sugar and cinnamon. Sprinkle with toasted almonds and serve. Stovetop Variation: Bring milk (or soymilk) to a boil in a medium saucepan over medium-high heat. Stir in oats, raisins and salt. Reduce heat to low, cover, and cook for 3 minutes. Stir in cooked wheat berries and cook until heated through, about 1 minute more. Remove from the heat. Stir in brown sugar and cinnamon; let stand for 1 minute. Sprinkle with toasted almonds and serve.

*Cooked Wheat Berries 

2 cups winter-wheat berries
7 cups cold water
1 teaspoon salt
Preparation

Rinse well under cool running water. Place in a large heavy saucepan. Add water and salt. Bring to a boil over high heat, then reduce heat, cover, and simmer gently for 1 hour, stirring occasionally. Drain and rinse. To serve hot, use immediately. Otherwise, follow the make-ahead instructions (cover and refrigerate for up to 2 days or freeze for up to 1 month). Adapted from Eating Well.