How to Make Fermented Wheat Berries

In Chapter 9 WHEAT vs. RICE: THE IKIGAI DIET FOR EUROPEANS in the book The Ikigai Diet, I introduced fermented whole grains such as fermented wheat berries or fermented oat groats. Since wheat is your main grain in Europe and people have eaten it for centuries, I think wheat has a bacterium that is compatible with your gene.  Therefore, just like East Asians get benefits from fermented brown rice, Europeans may get benefits from fermented wheat berries.

So, today, I will share with you a recipe for making fermented wheat berries.


Things you need to make fermented wheat berries


1, wheat berries 450g

2, Azuki beans 25g

3, natural salt 2.5g

4, water 810ml

5, a pressure cooker

6, a jar rice cooker

It depends on how much you want to make, of course, but 450g is enough for now, since I don’t know how much you want to eat it. The ratio of ingredients is the same as the one in the recipe I gave you for fermented brown rice, but wheat berries don’t absorb water as much as rice does, so you need to drain the water after cooking them.

How to make fermented wheat berries


First, put wheat berries into the pressure cooker.


Next, put Azuki beans in the pressure cooker.


Then, wash the wheat berries and Azuki beans.


After that, add water.


Next, add salt.


Then, you stir them clockwise 33 times. Don’t worry about the number. 30 to 40 times is okay, I just like the number 33. You soak it for 12 hours.


This is 12 hours later.


Put the lid on and set the pressure to high. Turn the gas on and cook it with a high flame.


When the pressure comes on, you turn the gas down to a low flame and cook it for 15 minutes.

After 15 minutes, you turn the gas off, and leave the pressure cooker with the lid on for another 15 minutes.

15 minutes later, the pressure goes off, and you can open the lid.


It looks like that inside.


Unlike brown rice, it has a lot of water, so you need to drain the water before moving the wheat berries to the jar rice cooker.


You move the wheat berries to the jar rice cooker and leave them there with the warm setting for three to four days. You stir them once a day to let the oxygen in.


This is how they are after pressure cooking them. You can eat them at this stage, too. It is like eating regular brown rice.


Three days later, they look like this.

That’s it. That is how you make fermented wheat berries.

How to Make Fermented Brown Rice


The Ikigai Diet: The Secret Japanese Diet to Health and Longevity

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