Wheatberry Apple Salad with Cranberries

After all of the excess of Christmas we are all looking to eat a bit healthier. I have been watching a program on Netflix called You are What You Eat, A Twin Experiment and it has really had me questioning some of my eating choices.

My sister and I are actually thinking of eating a more plant, fruit and vegetable based diet.  We are not quite ready to go Vegan, but we are wanting to eat a lot less meat.

The problem is we both like eggs, cheese, butter, and dairy. I could quite happily give up the meat, but those dairy foods, those are a bit harder to turn my back on.  OH, and I think I will always want a turkey for Thanksgiving and Christmas.

Perhaps we just to be a bit wiser in our choices and choose to buy local produced meats, fish and poultry rather than the factory farmed options that are on offer at the supermarket.  

Grass fed, truly free range, no anti-biotics, sustainable and organic.  A tall order I know.  I just hate seeing what these factory farmed animals and fish go through. Its quite inhumane and heartbreaking.  

I did make up my mind a long time ago to only buy free range eggs from non-caged hens.  We have a lady who is just around the corner of me who has free range eggs. You can actually see the hens in the yard walking around.  I like that.  Happy hens. Happy eggs.

 

This Wheatberry salad is a really delicious salad.  Wheatberries are one of my favorite things. I love their slight chewiness and their nutty flavor.  They work so well in this salad with the other ingredients.

I love the sweetness that the cranberries add as well. I am a huge fan of dried cranberries. I have also used dried sour cherries in this which are also very delicious.

I have used Raspberry vinegar because of its fruitiness, but you could also use a good apple cider vinegar if that is all you have.  A good balsamic also works very well.

Altogether this is one very delicious salad. I often make it up on a Sunday and then keep it in the refrigerator to munch on all week!

 

WHAT YOU NEED TO MAKE WHEATBERRY SALAD WITH CRANBERRIES

Other than the wheatberries some pretty simple ingredients.

• 1 1/2 cup (360g) dried wheatberries (cooked and drained according to package directions.
• 1/3 cup (80ml) fresh orange juice
• 1/3 cup (130g) dried cranberries
• 1 large sweet eating apple
• 1 stalk celery chopped
• 1 spring onion, trimmed and chopped
• 1/2 cup (56g) chopped toasted pecans
• 3 TBS raspberry vinegar
• 3 TBS olive oil
• salt and black pepper to taste
• Baby rocket (arugula) to serve (optional)

My sister and I buy our wheatberries at the local health food bulk store.  They are usually down near the oats and other grains.

If you can't find wheatberries, you can also use farrow or even barley in this delicious salad.  I have even used Israeli Cous Cous.  All with excellent results.  I think you could even use brown rice.

 

You will want to use a nice crisp eating apple for this.  I recommend a Gala, Fuji, or a Pink Lady.  Any apple that is sweet and crisp and that has a nice color.  

I suppose you could even use Granny Smith Apples, although I do find them to be more suited to cooking due to their tart flavor. Mind you the cranberries do add a bit of sweetness.

 

 

If you are not fond of cranberries, feel free to use dried cherries, or even raisins in their place. You could even use diced dried apricots.  Don't skip the soaking in the orange juice however.  That does add a vital flavor.

You could use regular onion or even red onion if you wish, but I like the mildness of the spring onions or scallions as they are also called.   The celery also adds a lovely crunch and a bit of green.  

I like to destring my celery when using.  I just take a sharp knife and grab the strings between the knife and my finger and pull. They remove very easily, leaving nothing to catch in your teeth.

 

HOW TO MAKE WHEATBERRY APPLE SALAD WITH CRANBERRIES

Other than the long cook time for the wheatberries, this is a very simple and easy to throw together salad.

Rinse your wheatberries well and pick through them, discarding any pebbles or dried stalks, etc.

Place in a sauce pan, cover with cold water (about 7 cups) and cook according to the package directions. When done, drain well, rinse and drain again. Leave to cool to room temperature.

While the wheatberries are cooking stir the cranberries and orange juice together in a bowl and leave to infuse.

Chop the apple into bite sized pieces, discarding the core. (I like to leave the peels on.)

 

Pour the wheatberries into a bowl. Add the celery, onion, and apple, tossing everything to combine. Stir in the cranberries and any orange juice left in the bowl.

Whisk together the raspberry vinegar and olive oil. Pour this over the salad, tossing everything together to combine. Season to taste with salt and pepper.

Cover and chill for at least half an hour in order for the flavors to meld. Serve spooned out onto a bed of baby rocket leaves.

 

This is a really delicious salad. I love the slight chewiness from the wheatberries combined with the crunch of the apple.  The cranberries add color and additional sweetness.

The spring onions and celery additional color and crunch.  I love the tanginess of the dressing!  You don't have to serve it on a bed of baby rocket, but I love the peppery punch of rocket and it really goes beautifully with this salad!

 

Some other delicious salads that also make great lunches that I make from time to time and think you might enjoy are:

TURKEY, SOUR CHERRY & ALMOND PASTA SALAD- This is a lovely salad. I like to use farfalle (bowtie)pasta for this, whole wheat if I can get it It has  the perfect shape to use in a pasta salad. Nice and open, but with a few little pleats to hold in the dressing.  The dressing for this salad is delicious.  A homemade poppy seed dressing that is lovely and tangy from fresh lemon juice, with a bit of punch from Dijon mustard and sweetness from creamy honey. 

CRISPY CHICKEN SALAD WITH A BLUEBERRY VINAIGRETTE -This is a delicious salad with crisp fresh salad greens, crisp radishes, fresh cucumbers, crispy salad onions, toasted pecans, crumbled feta cheese and fresh sweet blueberries! You top all of that with some sliced crispy chicken. A delicious blueberry dressing is drizzled over top of it all. Seriously yum yum!  

Yield: variable

Author: Marie Rayner

Wheatberry Apple Salad with Cranberries

Prep time: 10 MinCook time: 1 HourInactive time: 30 MinTotal time: 1 H & 40 M

This is a really delicious salad. Perfectly portable. I like to make it up on Sunday and divide it into single serving sized containers, which means I have a delicious healthy lunch ready to go. It is filled with healthy fiber and loads of crunch. It also makes a great side dish.

Ingredients

• 1 1/2 cup (360g) dried wheatberries (cooked and drained according to package directions.
• 1/3 cup (80ml) fresh orange juice
• 1/3 cup (130g) dried cranberries
• 1 large sweet eating apple
• 1 stalk celery chopped
• 1 spring onion, trimmed and chopped
• 1/2 cup (56g) chopped toasted pecans
• 3 TBS raspberry vinegar
• 3 TBS olive oil
• salt and black pepper to taste
• Baby rocket (arugula) to serve (optional)

Instructions

1. Rinse your wheatberries well and pick through them, discarding any pebbles or dried stalks, etc.
2. Place in a sauce pan, cover with cold water (about 7 cups) and cook according to the package directions. When done, drain well, rinse and drain again. Leave to cool to room temperature.
3. While the wheatberries are cooking stir the cranberries and orange juice together in a bowl and leave to infuse.
4. Chop the apple into bite sized pieces, discarding the core.
5. Pour the wheatberries into a bowl. Add the celery, onion, and apple, tossing everything to combine. Stir in the cranberries and any orange juice left in the bowl.
6. Whisk together the raspberry vinegar and olive oil. Pour this over the salad, tossing everything together to combine. Season to taste with salt and pepper.
7. Cover and chill for at least half an hour in order for the flavors to meld. Serve spooned out onto a bed of baby rocket leaves.

Notes

Chopped bell peppers can be added for additional color and interest.

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