This recipe is from the original Whole Foods Cookbook. I've posted about it before but the link is now broken as Whole Foods website has made changes. I'm still making the recipe though. It is one of my favorite whole grain salads. The salad is composed of whole grain wheat berries, diced apples, dried currants/cherries/cranberries/craisins, walnuts, chopped celery, chopped parsley and a snappy dressing. It's crunchy and refreshing and hard to stop eating. Wheat berries are also known as groats. They are the wheat at its most unprocessed form. From Eating Well, the nutrition of cooked wheat berries is as follows: Per 1/2 cup: 151 calories; 1 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 29 g carbohydrates; 0 g added sugars; 6 g protein; 4 g fiber; 265 mg sodium; 2 mg potassium.
So what I like to do is put this salad together and leave it in the fridge. Then I have a go to for lunch or a snack that I really like and is quick access. Steve will bring a container with him to work if he wants too. It is very convenient. You can combine it with some salad greens (and any leftovers from the dressing) to make a really delicious and elegant lunch.
I didn't have my good camera so these pictures don't really reflect how pretty this salad is with the red skins of the apple and the green celery. I didn't even have parsley for this go round.
I'm giving you the vinaigrette that I use to dress this salad, not the one from the original source of the recipe. Plus, the salad recipe I give you is the orig. recipe, halved. Give it a try. You can even eat it for breakfast. With the apples, walnuts and whole grains, it makes for a great start.
Wheat Berry Waldorf Salad (adaped from the Whole Foods Cookbook) serves 4
1 c. wheat berries
3 1/2 c water
1/2 c chopped walnuts, lightly toasted
1 medium apple, diced small
1/2 c dried fruit, preferable currants or dried cherries, cut in half. Also, dried cranberries or craisins
1/2 c chopped fresh italian parsley
For the salad:In a saucepan, bring the water to a boil. Add the wheat berries to the boiling water and simmer them uncovered for 50 - 60 minutes, until they are totally cooked through. The will still be a little firm and chewy. You may need to add a little water toward the end or you may not, so keep an eye on it at the end of cooking. When tender, drain and cool wheat berries.
Transfer to a large mixing bowl, add walnuts, apples, currants, celery and parsley. Add half the vinaigrette and toss. Taste and add a bit more. Salt more if necessary. You may not need all the dressing.
Dressing:1/2 shallot, minced
1/8 white balsamic vinegar or cider
1 T water
1/4 c light flavored olive oil or more to taste, (you don't need extra virgin here but it would be fine)
salt, pepper to taste
Whisk the shallot with the vinegar, water and a pinch of salt. Whisk in the olive oil. Taste, if too tart add a little more oil. Salt and pepper to your liking. Don't add all to salad, add some and mix it with grain salad. You may not need it all.