Whole wheat berries, with germ and bran intact, can be boiled, sprouted or steamed to use in breads, pilafs or stuffings. The outer coating of wheat berries is flaked off to become wheat bran, a star in the world of fiber that is loaded with B vitamins and protein. It easily can be added to any baked goods. When the germ is removed from the whole kernel, it's another powerhouse food, rich in oil and protein, ready to be added to other foods for a nutrition boost. Both bran and wheat germ should be stored in the refrigerator.
Bulgur is whole wheat berries that are first steamed, then dried and cracked.
In the Middle East, where bulgar comes from, it was a way to preserve wheat that would otherwise go rancid, according to author Wolfert. Then, they created all these wonderful dishes. The popular tabbouleh salad should be made with the finest grind because it is basically eaten raw, Wolfert said. Pilafs should be made with coarse-ground bulgur, so they'll be light and fluffy. Semolina is the ground endosperm of a different variety of wheat, an extremely durable one called durum.