Wheat Berry Waldorf Salad contains all healthful ingredients including apples, walnuts, celery, mint, cranberries, cucumber and raisins. Wheat berries are whole wheat kernels. They look like thick, short grains similar to brown rice.
4 cups water
1 cup wheat berries
1 Gala or McIntosh apple
1 Granny Smith apple
2 tablespoons walnuts, toasted and chopped
1 celery rib, sliced thin
2/3 cup packed fresh mint leaves
1/2 cup dried cranberries
1/4 cup golden raisins
2 scallions, chopped
3 tablespoons rice vinegar
3 tablespoons fresh orange juice
3/4 teaspoon freshly grated orange zest
In a saucepan, bring the water to a boil and add the wheat berries. Simmer, covered, for 1-1/2 hour or until tender. Drain the wheat berries in a colander and cool to room temperature.
Cut the apples into 1/2-inch chunks and toss them with the wheat berries and all the remaining ingredients in a large bowl. Season with salt and pepper.
Recipe makes 6 servings.
Serving size: 1/2 cup
Calories: 200; Total Fat: 3g; Cholesterol: 0mg; Sodium: 300mg; Carbohydrates: 45g; Fiber: 6g; Protein: 4g
If you like sprouts on salads and sandwiches, add a little water to wheat berries and you can grow your own wheat sprouts.
Wheat berries can be ground into fine whole wheat pastry flour and used in the place of white flour for pancakes, muffins, cookies, cakes, pie crusts or any recipe calling for baking powder or soda as a rising agent. Wheat berries are loaded with nutrients and are as easy as rice to prepare. A cup of cooked wheat berries has about 300 calories and is packed with fiber, protein and iron.
Did You Know?
Did you know Waldorf Salad was created at New York's Waldorf-Astoria Hotel in 1896 by the maitre d' hotel Oscar Tshirky. The original version of this salad contained only apples, celery and mayonnaise.
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