Wheat

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Wheat is a grain. As such, it can be easily eaten plain, ground into flour and baked into bread or brewed into beer. Wheat is the only common grain[1] which is high enough in gluten to generate large amounts of gas during the baking process, which leads to a risen (fluffy) bread.

Combined with beans, grains make a complete protein.

References

  1. J. Seymour - The concise guide to self-sufficiency ISBN 978-1-4053-2020-7 p. 158