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Wheat Berry Feta Salad

*This is part of my Bourne living series, which promotes healthy ways to eat while pregnant!*

Lately I am really loving wheat berries. Wheat berries are the whole grain form of wheat, prior to any processing. This substantial grain exudes a chewy texture which always makes a great base for a salad. And there are unlimited flavor combinations to create.

My colorful bowl was decked out with vegetables, fruit, citrus, herbs and tangy feta. This healthy grain has made it into my pantry and is here to stay…

Whip up your unique wheat berry combo and send us the recipe, or hashtag it on Twitter/Instagram #bourneexplorer and we’ll repost your photo!

 

wheatberry-ingredients

Ingredients:

1 cup of wheatberries

1/4 cup dill

1/2 cup feta

1/4 cup pine nuts, toasted

1 green apple, diced (skin on)

1 orange or yellow bell pepper, diced

Juice of 1 lemon

2 tablespoons white balsamic vinegar

3 1/2 cups water

Method:

  1. Bring wheat berries to boil in salted water, then rapidly simmer for one hour. Check periodically for to see how tender the grain is getting – wheat berries sometimes need a little extra time! Set aside to cool when finished.
  2. Combine bell pepper, green apple, lemon juice, and white balsamic and set aside.
  3. Add cooled wheat berries to vegetable mix and fold in feta, herbs, and pine nuts. Season with salt and pepper and drizzle with high quality finishing olive oil.

Health Benefits:

Wheatberries: Whole, unprocessed wheat kernels in their most natural form, these grains are a nutritional powerhouse. They are high in dietary fiber and minerals.

Green Apple: High in antioxidants and great for maintaining healthy teeth.

Bell Peppers: Yellow bell peppers are higher in nutritional content than their green counterpart. They’re a great source of Vitamin C and niacin, which is a vitamin that keeps your skin healthy.

Dill: An antibacterial herb shown to fight against free radicals and carcinogens.

Pine Nuts: These little nuts have anti-aging properties due to all their antioxidants (Vitamin A, B, C, and D). Also, the lutein in these nuts is known to help eyesight.

wheatberry-final

 


Satisfy your senses,
Amanda (follow me on Twitter!)


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