Friday, December 28, 2012

Wheat Berry Waldorf Salad



This time of year we often find ourselves eating less salads, with less fresh lettuce and tomatoes from the garden. I have found combining healthy whole grains works wonderfully, recently I have been using wheat berries, bulgur wheat and barley. These grains also make a great breakfast like oatmeal, or are tasty added to Greek Yogurt with fresh fruit, or for the bread makers added to bread.

Its great to boil a batch and keep in the fridge and then add to salads, they have a lovely nutty taste, and are super satisfying. Here's a great one to put together, using pears, apples and walnuts a take on the Classic Waldorf salad. Wheat berries are the entire wheat kernel (except for the hull), composed of the bran, germ, and endosperm. They are rich in magnesium, iron, protein, vitamin E and fiber.



Ingredients:

Makes 2 portions 

  • one cup of cooked wheat berries (cook per instructions on pack, they differ a wee bit but mostly take about 20 min) 
  • one small apple diced
  • one small pear diced
  • 1 cup of arugula 
  • a handful of walnuts
  • 2 tablespoon of Greek yogurt honey flavored.
  • a dash of white balsamic 
Method:

  1. cook the wheat berries and allow them to cool
  2. chop the apple and pear and add to a big bowl
  3. combine with arugula, yogurt, balsamic and fruit and toss to coat
  4. top with walnuts and enjoy






What Winter salads are you enjoying?



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32 comments:

  1. I'm going to Whole Foods today to get some wheat berries. Have not had them in years. I will substitute something for walnuts, they are one of only a couple of things I really don't like (it's a personal failing).

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  2. I have never bought wheat berries but looking at this recipe and your tips makes me anxious to look these up and try it.
    Rita

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  3. Delicious and simple salad I need to try this one.

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  4. Simple, healthy winter salad, love it :)

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  5. I really envy you your garden :) And that lovely healthy salad :)

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  6. We eat a lot of salads all year round but I've never though of adding wheat berries. Wonderful idea! I love arugula and fresh spinach salads.

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  7. As you might know that I am a huge fan of all sorts of salads. Your wheat berry salad looks fantastic, Rebecca.
    Happy New Year!

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  8. Looks tasty! Now, are wheat berries the same rugged, looking wheat seed that I bought to try to grow wheatgrass? I've never got around to trying it and now the grain is in a jar in my cupboard gathering dust. I wonder whether I can just cook it...

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  9. Cassie oh not sure about that I am afraid you could try

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  10. A very nice salad for winter. Have a wonderful New Year.

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  11. I'll happily have this salad rite now for my dinner.

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  12. Looks yummy! I like the use of the Greek yogurt.

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  13. I will be doing this. Love wheat berries and adapting it to a Waldorf Salad is just brilliant. Proof that salads don't have to be austere. Happy 2013 Rebecca! May it be brimming with goodness!

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  14. fortunately we have lettuce around all year; in winter I love to make zucchini salads with carrots or with quinoa or lentils with others like lettuce; we love chopped palmitos too and chopped aguacate.
    Happy new year Rebecca!

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  15. Even though my garden produces 3 seasons of fresh lettuce, I'm always looking for more ways to get fresh sources of fiber! This sounds like an absolutely delicious and healthy way to do so. Thanks for sharing and I wish you the happiest of new years, Rebecca!

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    Replies
    1. thanks Roz enjoy and how cool to have 3 seasons of lettuce

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  16. I am always looking for new grains and starches to add to our diet since I get tired of the old rice/couscous/potato/pasta humdrum. Wheat berries sound great, I love your idea of cooking up a pot and adding them in to various things. Off to the store, in search of wheat berries!

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