Instructions: Combine the wheat, water and bay leaf in a 9-inch (23-cm) glass pie dish and cover with vented plastic wrap. Microwave on full power until the wheat is tender, 5 to 6 minutes. Let stand for 5 minutes. Remove bay leaf and if necessary, drain excess water before using. Serving ideas follow.

* Toss with a vegetable curry and serve in a scooped-out pineapple half

* Toss with stir-fried Chinese vegetables and serve in lettuce petals

* Use to stuff peppers or eggplant

* Toss with tangerine sections, watercress, broccoli florets and lemon vinaigrette

* Toss with chopped apples, chopped celery, romaine, toasted walnuts and cider vinaigrette

* Toss with cherry tomatoes, sliced black olives, green beans, oregano-scented vinaigrette and crumbled feta

* Toss with tiny pasta, chopped artichoke hearts, fresh, flat-leaf parsley, shredded mozzarella and a clear vinaigrette

* Omit the bay leaf and enjoy for breakfast with vanilla yogurt and maple syrup

* For a creamy salad, toss still-hot cracked wheat with a bit of ricotta. Then stir in vegetables, fruits or herbs.

Yield: "2 cups"

NOTES : Heres a chance to enjoy a wholesome, high-fiber grain in less time than ever before.

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