Wheat Hard Red Winter: A Nutrient-Rich Grain for Your Pantry
Wheat Hard Red Winter is a highly nutritious and versatile grain that serves as a staple in many kitchens, offering a range of health benefits while being a key ingredient in various recipes. Known for its robust flavor and texture, this variety of wheat is perfect for baking breads, making pasta, or adding to soups and stews. With a rich profile of essential nutrients, it supports a balanced diet and provides sustained energy throughout the day.
Nutritional Breakdown (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 327 kcal |
| Protein | 12.61 g |
| Fat | 1.54 g |
| Saturated Fat | 0.269 g |
| Carbohydrates | 71.18 g |
| Fiber | 12.2 g |
| Sugar | 0.41 g |
| Calcium | 29.0 mg |
| Iron | 3.19 mg |
| Magnesium | 126 mg |
| Phosphorus | 288.0 mg |
| Potassium | 363.0 mg |
| Sodium | 2.0 mg |
| Zinc | 2.65 mg |
| Copper | 0.434 mcg |
| Manganese | 3.985 mg |
| Selenium | 70.7 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.383 mg |
| Riboflavin (B2) | 0.115 mg |
| Niacin (B3) | 5.464 mg |
| Vitamin B6 | 0.3 mg |
| Folate | 38.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 1.01 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
- Contains Gluten: Wheat hard red winter is a source of gluten and should be avoided by those with gluten sensitivities or celiac disease.
- Cross-Contamination Risk: As with most grains, wheat may come into contact with other allergens during processing. Always check labels for cross-contamination warnings if you have allergies.
Dietary Preferences:
- High in Fiber: With 12.2 grams of fiber per 100 grams, wheat hard red winter promotes digestive health and aids in maintaining a healthy gut.
- Rich in Protein: Providing 12.61 grams of protein per serving, this wheat variety supports muscle health and overall bodily functions.
- Low in Fat: With only 1.54 grams of total fat, including minimal saturated fat, this grain is a great choice for heart-healthy diets.
- Vegan-Friendly: Naturally free from animal products, wheat hard red winter is a perfect ingredient for plant-based meals.
- Not Suitable for Gluten-Free Diets: Due to its gluten content, this wheat is not suitable for those following a gluten-free diet.
Health Benefits:
- Sustained Energy: The complex carbohydrates in wheat hard red winter provide a steady release of energy, helping to maintain fullness and reduce cravings.
- Supports Muscle and Bone Health: High in essential minerals like magnesium, phosphorus, and zinc, it supports bone strength and muscle function.
- Rich in B Vitamins: Packed with vitamins like thiamine, riboflavin, niacin, and B6, it aids in energy metabolism and helps maintain a healthy nervous system.
- Promotes Digestive Health: The fiber content of wheat hard red winter aids in regular bowel movements and supports a healthy digestive system.
Cooking Tips:
- Baking: Wheat hard red winter flour is perfect for making hearty whole grain breads, pancakes, and muffins. Its dense texture provides a rich, nutty flavor to baked goods.
- Pasta & Noodles: This wheat variety can be ground into flour to create robust pasta dishes or noodles.
- Grains in Salads or Stews: Wheat berries, when cooked, make a great addition to grain salads or soups, offering a chewy texture and mild, earthy flavor.
- In Breakfast Dishes: Use wheat berries to make a wholesome breakfast porridge or add them to oatmeal for an extra boost of nutrients.
Conclusion:
Wheat hard red winter is a powerhouse of nutrition, offering an impressive array of essential vitamins, minerals, and fiber. Its versatility makes it a go-to ingredient for various recipes, from baked goods to savory dishes. Whether you’re looking to enhance your diet with more fiber and protein or simply want to explore new culinary options, this wheat variety is a perfect addition to your pantry. Just be mindful of its gluten content, and enjoy the benefits it brings to your meals.
