Blueberry Wheat Berry Salad Recipe
Servings: 6
Ingredients
- 3/4 c. uncooked wheat berries
- 2 c. fresh blueberries
- 1 c. chopped celery
- 1/2 c. chopped red onion
- 2 tsp dry dill weed
- 6 Tbsp. fresh lime juice
- 2 Tbsp. honey
- 1 tsp dry mustard
- 1/2 tsp paprika spinach leaves
Directions
- Rinse wheat berries and place in medium pot with 1 1/2 c. water. Bring to a boil; reduce heat to very low, cover and simmer for 60 min. Chill till chilled.
- Combine the blueberries, chilled wheat berries, celery, onion and dill in a medium-size bowl. In a small bowl, whisk together lime juice, honey, dry mustard and paprika. Toss dressing with wheat-berry salad. Serve on a bed of fresh spinach leaves.
- Serves 6:FYI: Wheat berries are the whole-wheat grain with the nutritious germ and bran intact. Wheat berries can be grnd into flour or possibly cooked and served in place of rice or possibly pasta in casseroles and salads. They can also be used in chili, curry, soups and stews.
- Wheat berries, sometimes labeled hard red wheat, may be found in the bulk section of natural food stores. Currently, they cost about 79 cents per lb..
- To cook raw wheat berries, use a 2-to-1 ratio of water to berries. After the water comes to a boil, cover, reduce heat to the lowest setting and refrain from opening the lid to see how they are doing. Removing the lid lets water escape and the berries may not get thoroughly cooked. They are done when still chewy - do not expect them to be soft.
- Description: "wheatberries, sweet blueberries, crunchy vegetables, aromatic dill weed and a sweet but tangy fat-free lime dressing." Secrets for Optimal Health" (Tall Tree)"
- NOTES : A delicious and summery way to enjoy, or possibly experience for the first time, wheat berries. In this unusual recipe, they're combined
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 118g | |
| Recipe makes 6 servings | |
| Calories 68 | |
| Calories from Fat 3 | 4% |
| Total Fat 0.34g | 0% |
| Saturated Fat 0.03g | 0% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 25mg | 1% |
| Potassium 156mg | 4% |
| Total Carbs 17.42g | 5% |
| Dietary Fiber 2.6g | 9% |
| Sugars 12.63g | 8% |
| Protein 1.01g | 2% |
