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Frumenty

Frumenty is a traditional medieval European dish consisting of hulled wheat grains boiled in milk or broth to create a thick porridge, often enriched with egg yolks, saffron for color, and sweetened with sugar or spiced with ingredients like cinnamon and ginger.^[1]^[2] Originating from the Latin word frumentum meaning "wheat," it served as a staple food across social classes but was elevated in aristocratic settings with luxurious additions.^[3]^[4] The dish first appears in written records in 14th-century English and French culinary manuscripts, such as the Forme of Cury (c. 1390) and Le Viandier (13th–16th centuries), with over 16 English and 4 French recipes documenting its preparation.^[2] It was a versatile pottage or entremets, commonly featured in the first or second course of banquets, and its evolution reflects medieval dietary practices, including adaptations for feast days (with meat like venison) and fast days (using almond milk and fish like porpoise).^[2] By the 15th century, frumenty had become a year-round dish, transitioning from a simple peasant porridge to a symbol of wealth when prepared with rare imports like saffron and sugar.^[4]^[2] Preparation typically begins by hulling and washing wheat grains, boiling them in water until they burst open, then simmering the mixture in cow's milk or almond milk until thickened, and finally incorporating beaten egg yolks for creaminess along with seasonings.^[2] Variations include savory versions cooked in meat broth and served alongside venison or mutton, or Lenten adaptations with fish broth to comply with religious fasting rules.^[2]^[4] Some recipes add fruits or further spices, highlighting regional differences across England, France, and broader Europe.^[3]^[2] In medieval culture, frumenty held significant social and nutritional value, providing sustenance during harsh winters as a hearty, grain-based meal that could be stored and prepared simply.^[4] At royal feasts, such as those for King Richard II, it underscored status through its opulent ingredients, appearing in about 40% of English recipes with saffron and 30% with sugar.^[2] Though less common today, frumenty influences modern porridges and remains a point of interest in historical reenactments and culinary revivals.^[4]

Etymology and Origins

Etymology

The term frumenty originates from the Latin noun frūmentum, which denotes "grain," "cereal," or specifically "wheat," reflecting its association with staple cereal crops in classical antiquity. This Latin root entered [Old French](/page/Old French) around the 14th century as frumentée (or variants like fourmentée), a term for a boiled grain dish derived from frument ("wheat" or "grain"), with the suffix -ée indicating a prepared food.^[3] In Middle English, the word evolved into frumenty through borrowing from Anglo-French formenté or continental Middle French fromentee, adapting to local phonetics and orthography.^[1] Common variants included furmenty, furmente, frumite, formenty, and firmenty, showcasing shifts such as the vowel change from u to y and the simplification of consonants, which mirrored broader pronunciation trends in late medieval English.^[5] These forms appeared in culinary contexts, emphasizing the dish's preparation from hulled wheat or barley. The earliest documented English usage of frumenty dates to the late 14th century, specifically around 1390 in the royal cookbook The Forme of Cury, where it is listed as a recipe for a spiced wheat porridge.^[6] This linguistic path underscores frumenty's ties to grain-based porridges in ancient Roman cuisine, though the English term itself emerged distinctly in medieval Europe.^[1]

Ancient and Medieval Origins

The ancient precursor to frumenty can be traced to the Roman adoption of puls Punica, a Carthaginian porridge documented by Cato the Elder in his agricultural treatise De Agri Cultura around 160 BCE. This dish consisted of soaked alica (a fine semolina derived from emmer wheat or spelt), mixed with fresh curd cheese, honey, and sometimes an egg, then boiled to a creamy consistency, often using milk or water as the base.^[7] While not spiced in Cato's description, such grain-based porridges formed a foundational element of Roman cuisine, reflecting influences from conquered territories like Carthage during the Punic Wars.^[8] Through the expansive Roman Empire, puls variants, including the Punic style, became a dietary staple for soldiers, laborers, and civilians across Europe, providing portable, nutritious sustenance from readily available grains. Archaeological evidence from Roman military sites, such as Vindolanda in Britain, reveals emmer wheat and similar cereals as core components of rations, influencing post-Roman culinary continuity in grain preparations.^[9] This dissemination laid the groundwork for medieval European adaptations, as Roman agricultural practices and foodways persisted in regions like Gaul and Britannia, evolving into localized porridges amid the transition to feudal societies.^[10] Frumenty emerged distinctly in Western Europe during the 12th and 13th centuries, appearing in early monastic and court records as a versatile wheat porridge suitable for all social strata, from peasant sustenance to elite accompaniments. Anglo-Norman texts, such as Walter of Bibbesworth's Le Tretiz (late 13th century), reference boiled wheat dishes akin to frumenty in household management contexts, while French courtly sources like the Viandier manuscripts (late 13th century) document its preparation with milk or almond milk for Lenten variations.^[2] These records highlight its role in monastic diets, as seen in adaptations for fish days at priories like Wix, underscoring its adaptability to religious fasting rules. The term derives briefly from the Latin frumentum, denoting wheat, linking it etymologically to Roman grain traditions.^[2] One of the earliest detailed recipes appears in the English culinary manuscript The Forme of Cury (c. 1390), compiled for King Richard II's household, instructing to "take clean wheat and beat it small... seethe it in water until it break, then take it up and let it cool; take good broth and sweet milk... and therein seethe the wheat." This preparation emphasized boiling cracked wheat in broth or milk, yielding a thick, nourishing porridge often paired with meat or fish, marking frumenty's solidification as a medieval staple.^[10]

Description and Preparation

Key Ingredients

The primary base ingredient in traditional frumenty is hulled whole wheat grains, derived from species of Triticum such as Triticum aestivum, which provide the dish's characteristic starchy, porridge-like consistency as the grains burst open and absorb liquids during cooking.^[2] This form of wheat absorbs liquids and breaks down during cooking to form a thick, hearty base.^[11] Historically, the wheat was often soaked overnight or parboiled in water to soften the grains and initiate the breakdown process, ensuring a tender yet chewy result without excessive grinding, which was labor-intensive in medieval times.^[2] The liquid component varies by occasion and social context, with cow's milk serving as the base for richer, feast-day versions that impart creaminess and nutritional depth.^[2] For more modest peasant preparations, water or a simple meat or vegetable broth was used instead, keeping the dish economical and suitable for daily sustenance.^[11] During periods of religious fasting, such as Lent, almond milk—prepared by blanching and grinding almonds with water—substituted for dairy to adhere to abstinence rules, maintaining the dish's structure while aligning with ecclesiastical guidelines.^[2] Enrichment additives elevate frumenty beyond its basic form, particularly in upscale recipes. Eggs, usually just the yolks, were incorporated for binding and to enhance thickness and a subtle golden hue, though only on non-fasting days.^[2] Saffron threads, infused for their vibrant yellow color and aromatic flavor, distinguished elite preparations, symbolizing luxury due to the spice's high cost and rarity in medieval trade.^[11] In wealthier households, especially from the early modern period onward, dried fruits such as currants or raisins were stirred in for sweetness and texture, alongside spices like cinnamon and nutmeg, and refined sugar to create a more dessert-like variant.^[12] Ingredient quality reflected class distinctions, with lower classes relying on coarse, locally milled cracked wheat that retained more bran for nutrition but required longer cooking.^[2] Nobility, by contrast, favored finely milled semolina or whiter wheat varieties, often imported or specially processed, paired with premium additives like white sugar candy or high-grade saffron to denote status.^[11] These variations ensured frumenty's adaptability across social strata while preserving its core as a versatile wheat-based staple.^[2]

Traditional Cooking Methods

Traditional frumenty preparation began with the hulling of wheat grains, a labor-intensive process that involved cracking the grains and steeping them in water to loosen and remove the outer hulls while initiating slight germination for improved digestibility.^[2] Wheat was typically pounded in a mortar with a small amount of water until the hulls separated, then winnowed and washed repeatedly—often rubbed between the hands under running water—until clean and free of debris, a step that could take several hours depending on the quantity.^[11] This soaking phase, lasting 8-12 hours in some variants, ensured the grains softened sufficiently for even cooking without prior cracking machinery.^[2] The hulled wheat was then boiled in water over medium heat until the grains burst open and became tender, a process requiring constant stirring to prevent sticking and typically taking 15-30 minutes for the initial stage.^[13] Excess water was drained, after which the grains were returned to the pot and slowly simmered in milk—either cow's or almond milk for fasting days—for 1-2 hours on low heat until the mixture thickened into a porridge-like consistency.^[11] Throughout this boiling, frequent stirring was essential to avoid scorching the bottom, and the pot was often removed from direct heat periodically to control the simmer.^[2] In richer preparations, beaten egg yolks were incorporated toward the end, once the mixture had cooled slightly to prevent curdling, yielding a custard-like texture when stirred vigorously back into the hot porridge.^[13] Seasonings were integrated during the final stages to enhance flavor and appearance without overcooking delicate additions. Saffron, infused in a small amount of hot milk or water, was stirred in for a distinctive yellow hue, often alongside salt and optional spices like ginger or cinnamon, imbuing the dish with subtle aromatic notes.^[11] Dried fruits such as currants were sometimes added in the last 15 minutes of cooking to plump without becoming mushy, preserving their texture in the thickened base.^[2] Frumenty was traditionally served hot as a side dish accompanying roasted meats like venison, with the porridge absorbing savory broth for added richness, or cooled and enjoyed standalone as a simple, nourishing meal.^[11] On meatless days, it paired with fish such as porpoise, maintaining its role as a versatile staple across dietary customs.^[2]

Historical Development in England

Medieval Usage

Frumenty was adopted in 14th-century England through Norman culinary influences, evolving from earlier Anglo-Norman traditions into a versatile staple consumed across social strata, from peasant households to royal courts.^[2] Drawing from French recipes like those in Le Ménagier de Paris, it integrated into English menus by the late 1300s, as seen in manuscripts such as Douce MS 257 and the Forme of Cury, the latter compiled for King Richard II's household but reflecting broader 14th-century practices.^[2] In royal settings, it appeared in banquet records, such as the MS Cosin V. III. 11 menu listing "furmenty with venesoun" as a first-course dish during feasts from 1394 to 1397.^[2] Early literary references, like Walter of Bibbesworth's 13th-century poem pairing it with venison, underscore its Norman roots and growing popularity.^[2] Social distinctions shaped frumenty's preparation and consumption: laborers relied on a plain, water-based version boiled with minimal ingredients like wheat and salt, providing basic sustenance, while nobility enjoyed enriched milk-based variants colored with saffron, sweetened with sugar, and thickened with eggs for festive occasions.^[2] These spiced iterations symbolized wealth, as saffron was a costly import, and were reserved for elite tables.^[2] Frumenty featured prominently in celebrations, including Christmas feasts where it evoked abundance with added dried fruits and spices, and harvest festivals such as Lammas, where new wheat was consumed to celebrate the yield.^[14] It also appeared at coronations and tournaments, such as those under Henry IV.^[2] The dish's availability hinged on local wheat harvests, making it vulnerable to economic disruptions; during the Great Famine of 1315–1317, prolonged rains caused widespread crop failures, driving up grain prices and limiting access to wheat-based foods like frumenty across England.^[15] In banquets, frumenty commonly accompanied roasted meats, particularly venison or porpoise, as in Forme of Cury recipes where it was boiled in broth and garnished with rendered fat to signify prosperity and complement the richness of game.^[2] This pairing reinforced its role as a marker of abundance in medieval English cuisine.^[2]

Early Modern and Victorian Eras

During the early modern period in England, frumenty began appearing in printed cookbooks, marking its transition from a primarily oral, medieval tradition to a more formalized dish suitable for household preparation. Thomas Dawson's The Good Huswifes Jewell (1596) includes a sweetened variant, prepared by boiling wheat in milk with eggs, sugar, and orange juice, which highlighted the growing availability of refined sugar from colonial trade routes established in the Americas and Caribbean. This addition of sugar transformed frumenty from a simple, savory porridge into a more luxurious, dessert-like offering, often enjoyed by the emerging middle class during festive occasions.^[16] By the 18th century, frumenty, sometimes spelled "furmety," had become a common street food at rural fairs and markets, particularly as a warming winter dish for laborers and travelers. Vendors sold it in portable stalls, typically boiled in milk or ale with added spices like nutmeg, and occasionally laced with rum for extra warmth and flavor, appealing to the working class seeking affordable sustenance amid England's expanding market economy. Historical accounts describe it as a hearty, portable porridge that sustained fairgoers during long days of trade and entertainment, underscoring its role in communal gatherings.^[16] In the Victorian era, frumenty persisted as a precursor to modern Christmas puddings, which shared ingredients like dried fruits, spices, and spirits with early forms of the dish, evolving into a dense, cloth-boiled plum pudding synonymous with holiday celebrations. However, industrialization and the rise of quicker-cooking grains like oatmeal led to its gradual decline, as processed porridges became staples in urban workhouses and homes, though it lingered in rural areas as a symbol of traditional rustic life. Thomas Hardy's novel The Mayor of Casterbridge (1886) depicts furmety sold at a fair, laced with rum, illustrating its fading yet evocative presence in late-19th-century English culture.^[17]^[18]

Cultural and Literary Significance

Literary References

Frumenty appears in medieval English literature as a staple of noble feasts, symbolizing abundance and seasonality. In the anonymous alliterative poem Morte Arthure (c. 1400), it is described amid a lavish banquet: "Flesh flourisht of fermison, with frumentee noble," portraying the dish as a refined accompaniment to game meats during the hunting season, evoking the opulence of Arthurian courtly life.^[19] In 19th-century literature, frumenty features prominently in Thomas Hardy's The Mayor of Casterbridge (1886), where it underscores themes of rural poverty, temptation, and tradition. At Weydon-Priory fair, the protagonist Michael Henchard consumes rum-laced furmity sold by an old woman, leading to his drunken auction of his wife and daughter—a pivotal act that launches his tragic downfall and highlights the dish's role as an everyday sustenance for the working class, often fortified illicitly for warmth and escape. The furmity seller later reappears in Casterbridge, her testimony exposing Henchard's past and reinforcing frumenty's symbolic connection to moral frailty and communal memory in Wessex rural society. These depictions illustrate frumenty's dual symbolism in English literature: as a humble, nourishing porridge representing domestic simplicity and festivity in medieval banquets, and as a catalyst for personal ruin amid 19th-century agrarian hardship.^[20]

Role in Festivals and Traditions

Frumenty held a prominent place in English Christmas celebrations from medieval times through the Victorian era, often served as a hearty porridge-like dish before the evolution of the Christmas pudding. In the 14th century, it was prepared as a spiced mixture of beef, mutton, wheat, dried fruits such as currants and prunes, and wine, forming a savory pottage enjoyed during festive meals.^[17] By the Victorian period, frumenty remained a favored Christmas accompaniment, paired with roasted meats and other holiday staples like oyster soup.^[21] Over centuries, additions of eggs, breadcrumbs, and more fruits transformed frumenty into the boiled plum pudding, a staple of Christmas dinners by the 17th century, symbolizing abundance and family unity.^[22] In regional customs, frumenty—locally known as "furmety"—was integral to winter fairs and social gatherings in Yorkshire and Devon, persisting as a community meal into the 20th century. Yorkshire traditions tied it closely to Christmas preparations, viewing it as an essential festive institution served hot with ale at hiring fairs and family events.^[23] In Devon, it appeared at St. Thomas Day observances on December 21, where locals used donated wheat to prepare sweetened versions shared among the poor, fostering communal bonds during winter hardships.^[24] Religious practices adapted frumenty for Lenten observance and monastic feasts, using non-dairy alternatives to comply with fasting rules. During Lent, versions made with almond milk or broth replaced cow's milk, allowing it to accompany fish or porpoise—deemed suitable "flesh"—in meatless meals observed by both laity and clergy.^[10]

Regional Variations

Variations Within the British Isles

In England, frumenty exhibited notable regional differences, with luxurious versions incorporating saffron for a distinctive golden hue and aromatic flavor, reflecting local cultivation in areas like East Anglia around Saffron Walden in Essex. This saffron-infused variant, often enriched with almond milk, eggs, and spices, contrasted with simpler, plain preparations elsewhere, such as basic wheat porridge boiled in water or milk without additives, reflecting local agricultural availability and economic constraints. Historical recipes from medieval English cookbooks, like those in The Forme of Cury (c. 1390), highlight these adaptations, emphasizing saffron's role in elevating the dish for festive or upper-class occasions. Welsh variations drew on rural farming traditions, featuring llymru (also known as flummery)—a dish made by steeping oatmeal in water overnight, straining the liquid, and boiling it to form a thick, stiff jelly, often served with milk or honey. This preparation, documented in early modern Welsh household practices, underscored the reliance on oats over wheat in the region's cooler, wetter climate, serving as a staple for farm laborers during harvest seasons. Etymological and culinary histories trace llymru to pre-industrial Wales, where it symbolized modest, preserved foods integral to dairy and grains. While related to porridge-like dishes, llymru differs from frumenty in its jelly-like consistency.^[25] In Ireland, wheat-based forms of stirabout, a versatile porridge traditionally made from oats but also using wheat meal, were a preferred option for the affluent when prepared with fresh milk. This adaptation highlighted stirabout's versatility, with wheat versions providing a denser texture. Ancient Irish texts, like those in A Smaller Social History of Ancient Ireland (1904), note the use of various grains in such preparations.^[26]

Continental European Adaptations

In medieval France, frumenty evolved into frumentée, a staple porridge documented in the 1393 household manual Le Ménagier de Paris. The dish was prepared by hulling wheat grains, boiling them overnight in water to soften, then simmering in milk until thickened, and enriching with beaten egg yolks, sugar, and saffron for a golden hue.^[2] Unlike simpler English versions, French adaptations often incorporated more luxurious dairy elements, aligning with aristocratic feast-day menus where it accompanied venison.^[2] German variants include Grütze, a grain-thickened fruit pudding prominent in northern German cuisine, such as in Schleswig-Holstein, from the 17th century onward. Historical preparations often used groats simmered in fruit juices from berries or cherries, creating a sweet, hearty dessert served at fairs and gatherings.^[27] This evolution reflected regional abundance of grains and seasonal fruits, transforming the basic porridge into a festive treat distinct from plainer northern European forms.^[28] In Scandinavia, grain-based porridges known as grød, made from cereals like barley, oats, rye, or occasionally wheat, echoed Viking-era traditions where such cereals formed daily staples. Cooked slowly in water or milk and sometimes flavored with berries or apples, variants such as Norwegian rømmegrøt are served at Midsummer festivals to celebrate the solstice.^[29] This hearty grød provided sustenance during long northern summers, maintaining the dish's role in communal rituals.^[30] Italian connections trace frumenty's roots to the ancient Roman puls, a simple farro or emmer wheat porridge boiled in salted water as a dietary mainstay for soldiers and civilians. Over centuries, puls evolved in northern regions like Lombardy into various grain porridges, sometimes incorporating chestnuts for a nuttier, earthier variant before maize introduction shifted preferences toward polenta.^[31] These adaptations preserved puls's essence while adapting to alpine ingredients, serving as a versatile base in Lombard rustic meals.^[32]

Modern Relevance

Contemporary Recipes and Adaptations

In contemporary home cooking, frumenty has seen a revival through simplified recipes that adapt traditional whole wheat berries to more accessible grains like bulgur or cracked wheat, allowing preparation in 30-45 minutes on the stovetop by simmering in milk or broth with added spices and dried fruits.^[10]^[33] These updates often incorporate modern sweeteners such as maple syrup and plant-based milks like oat or almond for vegan versions, replacing historical dairy and honey while maintaining the dish's creamy texture.^[34]^[35] For added convenience, 21st-century trends include slow-cooker adaptations, where whole spelt grains are soaked and cooked overnight with raisins and water on low heat for about six hours, yielding a hands-off porridge ready for breakfast.^[34] Gluten-free substitutes have also emerged, using quinoa in place of wheat to replicate the nutty flavor and chewy consistency, as seen in heritage-inspired recipes that emphasize dietary inclusivity.^[36] Such innovations are popularized in modern cookbooks, including Max Miller's Tasting History (2021), which features frumenty as a hearty, adaptable medieval porridge with contemporary twists like enhanced spicing for everyday meals. A 2025 episode of the Tasting History YouTube series further revived interest by demonstrating a medieval winter survival recipe.^[37]^[13] In restaurant settings, frumenty appears in historical reenactment menus and fusion dishes, notably at Dinner by Heston Blumenthal in London, where it is reimagined as a savory starter titled "Frumenty (c. 1390)" with grilled octopus, spelt, smoked sea broth, and pickled dulse, blending 14th-century roots with modern flavors.^[18]^[38] Preservation efforts in the 2020s highlight its demonstration at medieval fairs and history festivals, such as the Chalke History Festival, where interactive sessions prepare frumenty using heritage recipes to educate visitors on traditional British cuisine.^[39]

Nutritional Profile and Health Benefits

Frumenty, primarily composed of cooked whole wheat berries, offers a macronutrient profile dominated by complex carbohydrates, with approximately 71 grams per 100 grams of dry wheat providing sustained energy through slow-digesting starches.^[40] It also contains moderate levels of protein, around 13 grams per 100 grams of dry wheat, contributing to muscle repair and satiety, alongside dietary fiber at about 12 grams per 100 grams, which promotes digestive health by aiding regularity and gut microbiota balance.^[41] When prepared as a typical serving of cooked porridge (around 200-250 grams), these values translate to a balanced meal with roughly 300 calories, depending on added liquids and sweeteners.^[42] In terms of micronutrients, frumenty derives richness in B vitamins from the whole grain wheat, including thiamine (vitamin B1) for energy metabolism and niacin (vitamin B3) for cellular function, with one cup of cooked wheat berries supplying about 20-30% of the daily value for these nutrients.^[40] Versions prepared with milk enhance calcium content to support bone health and muscle function.^[40] Additionally, the dish retains trace minerals like manganese and selenium from the grain, aiding antioxidant defense.^[41] The health benefits of frumenty stem from its whole grain base, delivering slow-release carbohydrates that maintain steady blood glucose levels, making it suitable as a pre-workout meal for prolonged energy without crashes.^[43] When made with whole grains, it has a low glycemic index of approximately 45, which helps in blood sugar control, particularly beneficial for individuals managing diabetes.^[44] The fiber content further supports cardiovascular health by lowering cholesterol absorption.^[45] However, potential drawbacks include elevated calorie content when enriched with sugar or cream, reaching 300-400 kilocalories per serving, which may contribute to weight gain if consumed excessively.^[34] Moreover, as a gluten-containing food from wheat, frumenty is unsuitable for those with celiac disease or gluten sensitivity, potentially causing digestive distress or inflammation.^[40]

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Cut your porpoise after it's boiled, then set it in dishes with nothing else, and serve it with frumenty. MODERN RECIPE: 1 cup cooked cracked or bulgur ...
[37]
Frumenty: a Breakfast Wholegrain Wheat Porridge | Tin and Thyme
Rating 5.0 (9) · 6 hr 5 minDec 15, 2020 · It's a traditional soft but chewy wholegrain wheat porridge, sweetened with raisins and honey, gently spiced and enriched with cream and orange zest.
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Frumenty - perfect for historical breakfast or lunch - costumekullan
May 26, 2019 · This is a medieval recipe for frumenty for two persons. ... A recipd with both currants and saffron is a recipe for the upper classes.
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Brawney Baronesses | Medieval + Gluten-Free + Low-Carb/Primal ...
May 9, 2011 · For this recipe I ended up riffing pretty heavily on frumenty recipes from Gode Cookery's Grains and Pasta page. 1 cup cooked quinoa (I like to ...<|separator|>
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Medieval — Recipes - Tasting History
Tasting History. Cookbook · Episodes · Recipes · Ingredients · Research · Store ... Medieval Frumenty. Rich, stick-to-your-ribs wheat berry porridge thickened ...
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Cooking with Dinner by Heston's head chef Ashley Palmer-Watts
Jan 10, 2019 · He has picked out a savoury starter and sweet for me to tackle: frumenty, a 14-century porridge-like meal that Palmer-Watts reimagined as a ...
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Historical Recipes: Frumenty - CHALKE History Hub
Meat option: serving with thin slices of dried meat (serano / parma ham for example) or as a side dish for a meat dish with sauce / gravy. Vegetarian option: ...Missing: variations | Show results with:variations
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Wheat 101: Nutrition Facts and Health Effects - Healthline
Apr 4, 2019 · Whole wheat is a good source of several vitamins and minerals. As ... One of the B vitamins, folate is also known as folic acid or vitamin B9.Nutrition · Vitamins & minerals · Plant compounds · Benefits
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Wheat Berries Nutrition Facts and Health Benefits - Verywell Fit
Aug 30, 2021 · A quarter cup (48g) serving of wheat berries provides 170 calories, 9g of protein, 32g of carbohydrates, and 1.5g of fat.Wheat Berries Nutrition Facts · Health Benefits · Allergies · Adverse Effects
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Wheat Porridge - Eat This Much
1 minThe macronutrient breakdown is 51% carbs, 32% fat, and 17% protein. This is a good source of protein (24% of your Daily Value), potassium (9% of your Daily ...
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https://lofoods.fit/blogs/nutrition/how-much-protein-is-there-in-oats-with-milk
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Bulgur Wheat: Nutrition, Benefits, and How to Cook It - Healthline
Dec 16, 2021 · Calories: 151 · Carbs: 34 grams · Protein: 6 grams · Fat: less than 1 gram · Fiber: 8 grams · Vitamin B6: 8% of the DV · Pantothenic acid: 13% of the ...What it is · Nutrition · How to cook · Recipe ideas
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A Nutritionist's answers - Is Wheat Good For Diabetes? - Fitterfly
Feb 8, 2023 · The glycemic index for whole grain wheat flour is 45, whereas the glycemic load of it is 26.8. The low glycemic index of wheat makes it a good ...
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Whole Grains - The Nutrition Source
The bran is the fiber-rich outer layer that supplies B vitamins, iron, copper, zinc, magnesium, antioxidants, and phytochemicals.