Wheat Berry Fruit Salad

Friday, April 4th 2008, 9:57 am
By: News On 6


1 ½ cups dry wheat berries
3 cups water
1/3 c orange juice
1/3 c dried cranberries
1 apple, diced
½ cup pecans, toasted and chopped
3 Tbsp raspberry vinegar
3 Tbsp olive oil
¼ tsp salt
¼ tsp pepper


1. Place dry wheat berries and 3 cups water in a sauce pan. Simmer for 45 minutes-1 hour until berries are chewy. Drain berries and cool.
2. Combine orange juice and dried cranberries in a small bowl. Let stand for 15 minutes. Dice the apple, mix in and toss to coat.
3. Combine cooled wheat berries, pecans, dried cranberries, apple, and remaining orange juice in a large bowl. Whisk vinegar, oil, salt, and pepper together in a small bowl and pour over salad. Stir gently to coat.
4. Refrigerate for at least 30 minutes to allow flavors to combine. Serve cold as a hearty snack or as a light meal.

Yield: between 6 to 7, ¾ c servings

Nutrition information per serving: 306 calories, 6.1 g protein, 13.5 g fat with 1.4 g saturated, 0 mg cholesterol, 44 g carbohydrate, 7.2 g dietary fiber, 94 mg sodium

Exchanges per serving: 2 starches, 1 fruit, 2 fats

Source: Recipe served in the St. John Health Plaza Deli / Original recipe adapted from Eating Well Magazine, March/April 2007