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How to cook grains: Wheat

Let’s start with a staple when learning how to cook grains! Wheat is a very easy and versatile grain to introduce into your cooking and baking creations.

It is also very easy to introduce more whole wheat options into meals- simple look for the whole grain version of the wheat product. Buying bread? Look for the whole wheat or whole grain kind. Making pasta for dinner? Use whole wheat or whole grain pasta.

What types of wheat are there?

While it is very easy to incorporate wheat into your meals by choosing whole-grain options, it is also very easy to cook and bake using wheat flour or kernels!


Many families would consider flour to be a pantry staple as it can be used in so many dishes. Flour is simply ground up wheat kernels into a fine powder that can be used in cooking, baking and many other uses!

Wheat berries

Wheat berries are actually the whole wheat kernel that hasn’t been shelled or processed in any way. They look like rice, and can be ground up into flour for homemade baking, and can be used in many grain-based dishes as an alternative to rice or barley while still maintaining the beneficial nutrients and nutty flavour we love so much from our whole grains.

Each summer, harvest starts with Ontario wheat harvest- Watch how #YourFarmers use combines to harvest wheat!

How to cook


Cooking or baking with flour is very easy- most recipes will explain how to use flours either as a thickener, a base ingredient, or a coating for the meal.

#TrainWithGrainsTip: Do not eat raw flour. Raw flour has the potential to be contaminated with bacteria or illness much like raw meat or raw eggs, so make sure your meal or dish is cooked and the flour isn’t raw before eating.

Wheat berries

To make homemade wheat berries or whole grain wheat kernels, fill a pot with enough water to completely cover wheat berries and bring to a boil on the stovetop. Reduce heat, cover and let simmer for up to one hour or until the grain is tender. Once cooked, add to your recipes or meals!

Need to speed up your cooking time? Pre-soak them in water overnight.

Wheat berries can be made ahead and stored in an airtight container in the refrigerator for up to two days or kept in the freezer for up to one month. If you are going to store the wheat berries in the freezer, make sure they are completely cooled and moisture free before freezing.  

Add more wheat into your meals using these easy recipes!