Wheat Berry and Apple Salad

Recipe created by the CentraCare Heart Vascular Center Dietitians

Ingredients

• ¼ cup orange juice
• 1/3 cup dried cranberries
• 3 cups cooked wheat berries
• 1 large apple or 2 small, unpeeled, diced
• 2 celery stalks, chopped
• ½ cup walnut halves, toasted and coarsely chopped
• 2 Tbsp raspberry vinegar
• 2 Tbsp extra-virgin olive oil

Directions

Combine orange juice and cranberries in a small bowl. Let stand for 15 minutes. Combine wheat berries, apple, celery, and nuts in a large bowl; stir together. Drain the cranberries, reserving the juice. Stir the cranberries into the wheat berry mixture. Whisk the reserved orange juice, vinegar and oil in a small bowl until combined. Pour over the salad and stir gently to coat. Refrigerate for at least 30 minutes to allow the flavors to combine. Serve cold or at room temperature.

Makes a total of 6 cups (1 serving = ½ cup)

**Cooking wheat berries: Start with 1.5 cups of wheat berries, add to a large saucepan. Add 3 cups of water. Bring to a boil over high heat, then reduce heat, cover, and simmer gently for 1 hour, stirring occasionally. Drain and rinse.

Nutritional Information Per Serving

• Calories: 144
• Fat: 5 g.
• Sat. Fat: 0.6 g.
• Trans Fat: 0 g.
• Sodium: 5 mg
• Carbs: 21 g.
• Fiber: 2.5 g.
• Protein: 4 g.