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Healthy Recipes using Perennial Wheat

Perennial Wheat Berry Salad

A refreshing salad featuring chewy perennial wheat berries, vibrant vegetables, and a zesty lemon dressing, perfect for a light lunch.

Ingredients
  • 1 cup perennial wheat berries
  • 2 cups water
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1 bell pepper, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup parsley, chopped
  • 2 tablespoons olive oil
  • 1 lemon, juiced
  • Salt and pepper to taste
Instructions
  1. Rinse the perennial wheat berries under cold water and combine them with water in a pot. Bring to a boil, then reduce heat and simmer for 30-40 minutes until tender.
  2. In a large bowl, mix the cooked wheat berries with cherry tomatoes, cucumber, bell pepper, red onion, and parsley.
  3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour over the salad and toss to combine.

Perennial Wheat Pancakes

Fluffy and nutritious pancakes made with perennial wheat flour, perfect for a wholesome breakfast or brunch.

Ingredients
  • 1 cup perennial wheat flour
  • 1 tablespoon baking powder
  • 1 tablespoon honey or maple syrup
  • 1 cup almond milk
  • 1 egg
  • 1 teaspoon vanilla extract
  • Pinch of salt
Instructions
  1. In a bowl, mix perennial wheat flour, baking powder, and salt.
  2. In another bowl, whisk together almond milk, egg, honey, and vanilla extract.
  3. Combine wet and dry ingredients, stir until just mixed, then pour batter onto a heated skillet and cook until bubbles form. Flip and cook until golden brown.

Perennial Wheat Veggie Burgers

Delicious and hearty veggie burgers made with perennial wheat, black beans, and spices, perfect for grilling or baking.

Ingredients
  • 1 cup cooked perennial wheat
  • 1 can black beans, drained and rinsed
  • 1/2 cup breadcrumbs
  • 1/4 cup onion, finely chopped
  • 1 garlic clove, minced
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • Olive oil for cooking
Instructions
  1. In a bowl, mash black beans and mix in cooked perennial wheat, breadcrumbs, onion, garlic, cumin, paprika, salt, and pepper.
  2. Form the mixture into patties and refrigerate for 30 minutes.
  3. Heat olive oil in a skillet and cook the patties for 5-7 minutes on each side until golden brown.

Perennial Wheat Risotto with Asparagus

A creamy and nutritious risotto made with perennial wheat and fresh asparagus, offering a delightful twist on a classic dish.

Ingredients
  • 1 cup perennial wheat
  • 4 cups vegetable broth
  • 1 cup asparagus, chopped
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 1/2 cup Parmesan cheese, grated
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. In a pot, heat olive oil and sauté onion and garlic until translucent.
  2. Add perennial wheat and toast for a few minutes, then gradually add vegetable broth, stirring frequently until absorbed.
  3. In the last 10 minutes, add asparagus and cook until tender. Stir in Parmesan cheese, salt, and pepper before serving.

Perennial Wheat Porridge with Fruits

A warm and comforting porridge made from perennial wheat, topped with fresh fruits and nuts for a nutritious breakfast.

Ingredients
  • 1 cup perennial wheat
  • 4 cups water or almond milk
  • 1 banana, sliced
  • 1/2 cup berries
  • 1/4 cup nuts (almonds or walnuts)
  • 1 tablespoon honey or maple syrup
  • Cinnamon to taste
Instructions
  1. Rinse perennial wheat and combine with water or almond milk in a pot. Bring to a boil, then reduce heat and simmer until tender, about 30-40 minutes.
  2. Serve the porridge in bowls, topped with sliced banana, berries, nuts, honey, and a sprinkle of cinnamon.

Perennial Wheat Stuffed Peppers

Colorful bell peppers stuffed with a savory mixture of perennial wheat, vegetables, and spices, baked to perfection.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked perennial wheat
  • 1 can diced tomatoes
  • 1 zucchini, diced
  • 1 onion, diced
  • 1 teaspoon Italian seasoning
  • Salt and pepper to taste
  • 1 cup shredded cheese (optional)
Instructions
  1. Preheat oven to 375°F (190°C).
  2. In a bowl, combine cooked perennial wheat, diced tomatoes, zucchini, onion, Italian seasoning, salt, and pepper.
  3. Stuff the mixture into halved bell peppers, top with cheese if desired, and bake for 25-30 minutes until peppers are tender.

Perennial Wheat Energy Bars

Nutritious energy bars made with perennial wheat, nuts, and dried fruits, perfect for a healthy snack on the go.

Ingredients
  • 1 cup perennial wheat flour
  • 1/2 cup almond butter
  • 1/2 cup honey
  • 1/2 cup mixed nuts, chopped
  • 1/2 cup dried fruits (raisins, cranberries)
  • 1 teaspoon vanilla extract
Instructions
  1. In a bowl, mix perennial wheat flour, almond butter, honey, nuts, dried fruits, and vanilla extract until combined.
  2. Press the mixture into a lined baking dish and refrigerate for at least 2 hours.
  3. Cut into bars and store in an airtight container.

Perennial Wheat Pasta Primavera

A light and colorful pasta dish made with perennial wheat pasta and a medley of fresh vegetables, tossed in a garlic olive oil sauce.

Ingredients
  • 8 oz perennial wheat pasta
  • 1 cup broccoli florets
  • 1 cup bell peppers, sliced
  • 1 cup cherry tomatoes, halved
  • 2 garlic cloves, minced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Parmesan cheese for serving
Instructions
  1. Cook perennial wheat pasta according to package instructions. Drain and set aside.
  2. In a large skillet, heat olive oil and sauté garlic until fragrant. Add broccoli, bell peppers, and cherry tomatoes, cooking until tender.
  3. Toss the cooked pasta with the vegetables, season with salt and pepper, and serve with grated Parmesan cheese.

Perennial Wheat and Lentil Soup

A hearty and nutritious soup made with perennial wheat, lentils, and vegetables, perfect for a comforting meal.

Ingredients
  • 1 cup perennial wheat
  • 1 cup lentils, rinsed
  • 1 onion, diced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 4 cups vegetable broth
  • 2 garlic cloves, minced
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. In a large pot, sauté onion, carrots, celery, and garlic until softened.
  2. Add perennial wheat, lentils, vegetable broth, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes until lentils and wheat are tender.
  3. Adjust seasoning as needed and serve hot.

Perennial Wheat Chocolate Chip Cookies

Deliciously chewy chocolate chip cookies made with perennial wheat flour, offering a healthier twist on a classic treat.

Ingredients
  • 1 cup perennial wheat flour
  • 1/2 cup coconut oil, melted
  • 1/2 cup brown sugar
  • 1/4 cup honey
  • 1 egg
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon baking soda
  • 1/2 cup dark chocolate chips
Instructions
  1. Preheat oven to 350°F (175°C).
  2. In a bowl, mix melted coconut oil, brown sugar, honey, egg, and vanilla until smooth.
  3. Stir in perennial wheat flour and baking soda, then fold in chocolate chips. Drop spoonfuls onto a baking sheet and bake for 10-12 minutes until golden.