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.


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 

  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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