Wheat Berries a healthy whole grain combined with feta makes this salad both refreshing and filling.
- 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 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 Recipe With Feta
Ingredients:
- 1 c soft white wheat berries prepared according to package directions
- 1 red pepper diced
- 2 carrots peeled and diced
- 1/3 c red onion diced
- 1/2 c feta crumbled
- 1/4 c fresh mint minced
- 1 tbs capers minced
- 1/4 c olive oil
- 1/4 c balsamic vinegar
- salt and pepper to taste
Instructions:
- 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.
Chef's Notes:
Nutrition Facts:
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Anonymous
This was beyond fab….even though I forgot the carrots. I added calamata olives, too. Love it, Liz!!
Angela KP
So, I had to improvise on this one. I thought I had purchased the wheat berries, but must have dreamed it (easy to do with a toddler around!). Anyway, I substituted quinoa and prepared it in broth. I took it to a barbecue on Saturday and it sat on the table amid tuna pasta salad and other processed treats. Well, I was returned an empty clean bowl as we came back for Sunday leftovers; it was a HIT and someone even asked for the recipe (which I will surely credit to you!). Will make this again!
Liz Della Croce
Let me know what you think Angela!! My family and I can't get enough of it!!
Angela KP
Will be trying this recipe this weekend! Thanks Liz!