Wheat Berry Salad with Apples, Pecans & Cranberries

By Barbara Day, M.S., R.D., C.N.

I bought a yummy wheat berry salad at Paul’s Fruit Market about a year ago and have been trying to find a recipe that I could model to taste like the salad at Paul’s. I finally have found one. I usually serve the salad over fresh baby spinach for a quick lunch.

Nutritional Information Per Serving: 288 calories, 5 grams protein,  15 grams of fat, 37 grams of CHO,  6 grams dietary fiber,  100 mg sodium.

Preparation Time: 20 minutes Cook Time: 1 hour for wheat berries

Serves: 6 about 1 cup each

 

Ingredients

  • 1/3 cup orange juice
  • 1/3 cup dried cranberries
  • 3 cups cooked wheat berries (1 cup uncooked wheat berries)
  • 1 large Fuji apple, unpeeled, diced
  • ½ cup pecan pieces, toasted
  • 3 tbsp raspberry vinegar
  • 3 tbsp extra-virgin olive oil
  • ¼ tsp salt
  • ¼ tsp ground pepper 

Instructions

To cook the wheat berries, add 1 cup of dry wheat berries with 4 cups of water. Bring to a rolling boil in a saucepan. Reduce heat, cover and simmer for one hour until tender. Drain and set aside to cool. Combine orange juice and cranberries in a small bowl.  Let stand for 15 minutes. Combine cooked wheat berries, apples and pecans in a large bowl; stir gently. Drained the cranberries, reserving the juice.  Stir cranberries into wheat berry mixture.  Whisk the reserved orange juice, vinegar and oil in a small until combined.  Season with salt and pepper. Pour over the salad and stir gently to coat.  Refrigerate for at least 30 minutes to allow the flavors to combine.  Serve cold or at room temperature. You can cook the wheat berries they day before for convenience or cook in the crockpot overnight.

Note: To roast pecans, spread on a baking sheet and bake at 350 degrees stirring once until fragrant which takes about 7 to 9 minutes.

Shopping List

  • orange juice
  • dried cranberries
  • wheat berries
  • 1 large Fuji apple
  • pecan pieces
  • raspberry vinegar
  • extra-virgin olive oil

Image from: www.blogs,kged.org

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 12 grandchildren.    

 

 

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