Recipe Tip  
  November 2011
Wheat Berry Waldorf Salad  

Slightly adapted from Midwest Living December 2011

2 1/2 cups water
3/4 cup wheat berries, rinsed
2 Tbsp olive oil (I decreased this from 1/3 cup)
1/4 cup snipped fresh flat-leaf (Italian) parsley
1/4 cup cider vinegar or rice vinegar
1/4 cup apple juice, apple cider or lemon juice
1-2 Tbsp sugar (or for my OA and OAHOW people use spenda/agave nectar or just omit)
1 tsp salt
1/2 tsp ground cinnamon or ¼ tsp ground nutmeg
1 large Granny Smith apple, unpeeled, cored and chopped (1 1/2 cups)
1 large Braeburn, Jonagold, Rome Beauty, or Honey Crisp apple, unpeeled, cored and chopped (1 1/4 cups)   
1/2 cup finely chopped celery
1/2 cup dried cranberries, tart cherries and or golden raisins
1/2 cup seedless green and or red grapes, halved
6-8 lettuce leaves for presentation.
Almonds and peanuts (honey roasted or not) for garnish…not counted in analysis

1. For wheat berries: in a small bowl, combine the water and wheat berries.  Cover and chill in the refrigerator for 6-24 hours.  Do not drain; transfer to a medium saucepan.  Bring to boiling; reduce heat.  Simmer, covered about 30 minutes or until tender with a firm, chewy texture.  Drain and transfer to bowl to cool.

2. For dressing:  in a screw-top jar, combine oil, parsley, vinegar, applejuice, sugar (or not), salt and cinnamon.  Cover and shake well to combine. Drizzle dressing over wheat berries; stir to coat.  Set aside

3. In a large bowl, toss together the apples, celery, cranberries and grapes.  Stir in wheat berry mixture; mix well.  If not serving immediately cover and chill in the refrigerator for up to 4 hours.

4. To serve, arrange the lettuce leaves on a large platter or divide them among individual salad plates.  Spoon the wheat berry salad onto the lettuce.  Sprinkle with sliced almonds (optional)

Makes about 6 cups  
Serving size 1 cup
Cals ~200
Carb ~30 grams
Fat ~5 grams
Fiber ~ 7 grams
Protein ~6 grams

EXCHANGE SYSTEM count:  1 starch, 1 fruit, 1 fat, and 1 veggie

Note: condiment nuts sprinkled on top not counted.  For every 1/4 ounce nuts (1 Tbsp add 45 cals and 5 grams fat)

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