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Sports Nutrition
Recipe of the Month: Wheat Berry Salad
April 27, 2018 | by Melissa Kazan

Start the spring right with this refreshing wheat berry salad made with good-for-you seasonal vegetables like radish and asparagus.

TIPS FROM YOUR DIETITIAN

Wheat berry is one of the most unprocessed grains you can eat, as it consists of whole wheat kernels in its most natural form. This makes wheat berries a great source of B-vitamins, vitamin E, fibre and protein. You can find wheat berries in the natural section of your local grocery store and can cook it to make satisfying soups, salads or even chilis.

This spring wheat berry salad can be enjoyed as a light lunch or great side dish with a grilled chicken breast or fish fillet.

Learn more about Performance Nutrition at Fortius and book your appointment today!

WHAT YOU’LL NEED

  • 1 cup wheat berries
  • 1 small red onion
  • 1 bunch asparagus
  • ½ – ¾ cup walnuts
  • 8 to 10 radishes
  • 3 to 4 medjool dates
  • 2 to 3 tablespoons balsamic vinegar
  • ⅓ cup olive oil
  • about a teaspoon of kosher salt
  • freshly cracked black pepper to taste
  • crushed red pepper flakes to taste

HOW TO MAKE IT

  1. Place the wheat berries and 3 cups of boiling salted water in a saucepan and cook, uncovered, over low heat for approximately 45 minutes, until soft.
  2. Chop off the end of the asparagus spears and cut into small pieces, ½-inch to 1-inch in size. During the last minute of cooking the wheat berries, add asparagus and cook for 1 min, then drain both wheat berries and asparagus. Transfer to a bowl and season with salt, olive oil, pepper and crushed red pepper flakes to taste.
  3. Finely chop the red onion and place in a small bowl. Cover with 2 tablespoons of balsamic vinegar.
  4. Cut off the ends of each radish. Slice thinly into rounds. Stack a few slices at a time, then cut straight down to make slivers. Chop the dates and set aside.
  5. Add the macerated red onions, chopped walnuts, radishes and dates to the wheat berries and asparagus bowl. Toss together and adjust seasoning if necessary.

NUTRITION HIGHLIGHTS

Per serving (makes 5 servings)

  • Calories 340
  • Fat 22g
  • Carbohydrate 33g (fibre 8g)
  • Protein 7g

Recipe from: https://alexandracooks.com/2014/04/04/spring-wheat-berry-salad/