Wheat berries add the extra crunch to this colorful fruit salad. Wheat berries are unprocessed wheat kernels complete with the endosperm, bran, and germ. It is high in protein, fiber, B vitamins, and many minerals. The dressing for this salad is yummy.
1/2 cup wheat berries 1 medium orange 1/2 cup dried cranberries 2 medium red apples, cored and diced 1 cup grapes 1 cup pineapple chunks 1/2 cup chopped pecans, toasted
Dressing1/4 cup raspberry vinegar 1/4 cup olive oil 2 tablespoons Dijon mustard 1-1/2 tablespoons honey or to taste salt to taste
In a medium saucepan, combine wheat berries with 1-1/2 cups of water and 1/2 teaspoon salt. Bring to a boil. Cover pan, reduce heat and continue to boil gently for 1-1/2 to 2 hours or until most of the water is absorbed and berries are tender-crisp. Cool to room temperature. Drain any excess water.
Cut orange in half and remove orange sections. Place in a large bowl. Squeeze remaining juice into the bowl. Add cranberries and let soak for 10 minutes. Add apples, grapes, pineapple, and reserved cooked wheat berries. Set pecans aside.
Combine dressing ingredients in a small food processor or use an immersion blender. Blend until smooth. Pour over wheat berry and fruit mixture. Stir until well mixed. Cover and refrigerate until ready to serve. Spoon into serving bowl and top with pecans.
Nutritional Information per serving:
Calories 205 Fat, gm. 9 Protein, gm. 2 Carbs, gm. 30 Cholesterol, mg. 0 Fiber, gm. 4