AROOSTOOK WHEAT BERRY FRUIT SALAD

Posted on December 20, 2016  /   Posted in Cheryl Dishes

 

AROOSTOOK WHEAT BERRY FRUIT SALAD

Cheryl Wixson
Wheat berries are the whole, unprocessed kernels of wheat. Packed with B vitamins, zinc, iron, and fiber, they have a chewy texture and nutty flavor. To cook, combine 4 cups berries with 14 cups water in a large pot. Bring to a boil and simmer, covered, until tender, about 45 minutes or more. Drain and rinse. Cooked berries may be stored in the refrigerator or freezer.

Ingredients
  

  • 7 cups cooked wheat berries
  • 1 cup Orange juice
  • 1 cup dried cranberries
  • 4 apples cored, unpeeled, and cut into cubes
  • 1 1/2 cups toasted chopped pecans
  • 1/3 cup raspberry vinegar
  • 1/2 cup olive oil
  • 1/2 cup chopped fresh parsley
  • sea salt and fresh pepper to taste

Instructions
 

  • In a small bowl, combine the cranberries and orange juice. Warm a bit in the microwave and let soak.
  • In a large bowl, combine the wheat berries, pecans and apple chunks. Add the cranberries and orange juice, stirring gently.
  • In a small bowl, whisk together the raspberry vinegar, chopped parsley and olive oil. Add to the wheat berries.
  • Season to taste with sea salt and fresh pepper.

Notes

Makes 25 servings, each about 1/2 cup.
Testing note: More chopped fruits may be added to this salad to encourage young people to try it, like blueberries and strawberries.
Nutritional analysis per serving: 218 calories, 5.5 grams protein, 30 grams carbohydrates, 9.6 grams fat (0 grams trans fat), 120 mg. sodium, 5 grams fiber.

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