Desserts

MOLASSES-PECAN WHEAT

MOLASSES-PECAN WHEAT BERRY PUDDING

Prep time: 5 minutes / Cook time: 6 to 8 hours on low
This slow cooker wheat berry pudding is chewy, sweet, spicy, and
just plain delicious. Full of fiber, vitamins, and minerals, the
molasses gives this nutritious dessert an extra layer of rich flavor.
And it’s topped with chopped pecans for some heart-healthy fats.
Serves 6
Nonstick cooking spray
1 cup wheat berries
1 ripe banana, mashed
1 tablespoon orange zest
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
½ teaspoon ground nutmeg
1 (2-inch) piece ginger, minced
4 cups low-fat or nonfat milk, or plant-based milk
¼ cup molasses
½ cup chopped pecans
1. Spray the inside of a 6-quart slow cooker with the cooking
spray. Add the wheat berries, banana, orange zest, vanilla,
cinnamon, nutmeg, and ginger and stir to combine.
2. Pour in the milk and stir well to combine. Cover and cook on
low for 6 to 8 hours.
3. Stir in the molasses. Divide the pudding among 6 bowls and
garnish with the pecans before serving.
Per Serving (⅔ cup): Calories: 294; Total Fat: 9g; Saturated Fat: 2g; Trans
Fat: 0g; Polyunsaturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol:
10mg; Sodium: 98mg; Carbohydrates: 44g; Fiber: 5g; Sugars: 18g; Protein:
11g

COOKING TIP: For a creamier result, replace ½ cup of milk with ½ cup
canned light coconut milk. Just note that doing so will change the nutrition
facts.