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Wheat Berry Salad Recipe With Feta

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Wheat Berries a healthy whole grain combined with feta makes this salad both refreshing and filling.

Wheat Berry Salad With Feta

We are all trying to eat more whole grains these days. The health benefits of a diet rich in whole grains are endless:

  • Reduces the risk of heart disease and stroke.
  • Reduces the risk of type 2 diabetes.
  • Helps you maintain your weight.
  • Improves blood pressure levels.
  • Decreases risk of colorectal cancer.
  • Excellent source of nutrients including selenium, potassium and magnesium.

Beyond the myriad of health benefits, I eat whole grains because they are delicious. Before I go any further, I must make a note that I’m not referring to the processed products in the middle aisles of the grocery stores that are now touting “High Fiber” labels. In case you hadn’t noticed, the amount of foods claiming to be rich in fiber has nearly doubled in recent years. Sara Lee and Wonder Bread have both developed white breads containing all the fiber and nutrients you’d find in wheat bread. How is that possible? They add a single type of fiber into the bread during the processing stage.

But Liz, is added fiber as good for you as natural fiber? The benefit of eating foods naturally high in fiber (an apple, oats, beans, etc.) is that they contain multiple types of fiber as well as a boat load of nutrients. At the end of the day, I am always going to lean towards whole foods that come from the ground of have a mother. Despite the fact that you can probably buy high fiber Fruit Loops these days, the last time I checked, there isn’t a Fruit Loops tree growing in my back yard. I’ll stick with the steel cut oats, thank you.

To help you navigate towards whole grains (and away from “high fiber cookies”), here is a list of whole grains found in nature. My favorite brands found in most grocery stores are Bob’s Red Mill and Hodgson Mill. You can even buy a packaged brownie or pancake mix made of 100% whole grains.

  • oats (steel cut oats are the least processed, instant is the most processed – all are good)
  • popcorn
  • spelt
  • brown rice
  • farro
  • rye
  • whole wheat (look for 100% whole wheat bread, not whole grain bread)
  • wild rice
  • teff
  • bulgar wheat
  • quinoa
  • wheat berries
  • barley
  • buckwheat

Last but not least, I must give a quick warning to always increase your water intake when you are increasing your fiber in take. If you are not used to consuming a large amount of fiber in your diet, your body will punch you if you do not properly hydrate. Water is your friend.

Wheat Berry Salad on a plate

Wheat Berry Salad Recipe With Feta

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Wheat Berries a healthy whole grain combined with feta makes this salad both refreshing and filling.
PREP: 15 mins
TOTAL: 15 mins
Servings: 6


  • 1 c soft white wheat berries (prepared according to package directions)
  • 1 red pepper (diced)
  • 2 carrots (peeled and diced)
  • c red onion (diced)
  • ½ c feta (crumbled)
  • ¼ c fresh mint (minced)
  • 1 tbs capers (minced)
  • ¼ c extra virgin olive oil
  • ¼ c balsamic vinegar
  • salt and pepper to taste


  • In a large bowl, combine cooked wheat berries with chopped veggies (red pepper, carrot and onion.)
  • Add in feta, mint and capers.
  • Dress with olive oil and balsamic and season with salt and pepper to taste.
  • Serve warm, room temperature or cold. Fabulous to take on the beach or a picnic.


Excellent source of Vitamins A and C.


Calories: 243kcalCarbohydrates: 28.6gProtein: 7.6gFat: 12.3gSaturated Fat: 2.6gSodium: 188mgFiber: 5.4g

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Liz DellaCroce

Liz Della Croce is the creator and author of The Lemon Bowl, a healthy food blog. Since 2010, Liz has been sharing delicious recipes that just so happen to be healthy. By using real ingredients with an emphasis on seasonality, Liz has built a growing audience of loyal readers who crave good food for their families. Click Here To Subscribe to my newsletter:

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