AROOSTOOK WHEAT BERRY FRUIT SALAD
Wheat berries are the whole, unprocessed kernels of wheat. Packed with B vitamins, zinc, iron, and fiber, they have a chewy texture and nutty flavor. To cook, combine 4 cups berries with 14 cups water in a large pot. Bring to a boil and simmer, covered, until tender, about 45 minutes or more. Drain and rinse. Cooked berries may be stored in the refrigerator or freezer.
7 cups cooked wheat berries
1 cup orange juice
1 cup dried cranberries
4 apples, cored, unpeeled, and cut into cubes
1 1/2 cups toasted, chopped pecans
1/3 cup raspberry vinegar
1/2 cup olive oil
1/2 cup chopped fresh parsley
Sea salt and fresh pepper to taste
In a small bowl, combine the cranberries and orange juice. Warm a bit in the microwave and let soak. In a large bowl, combine the wheat berries, pecans and apple chunks. Add the cranberries and orange juice, stirring gently. In a small bowl, whisk together the raspberry vinegar, chopped parsley and olive oil. Add to the wheat berries. Season to taste with sea salt and fresh pepper. Makes 25 servings, each about 1/2 cup.
Testing note: More chopped fruits may be added to this salad to encourage young people to try it, like blueberries and strawberries.
Nutritional analysis per serving: 218 calories, 5.5 grams protein, 30 grams carbohydrates, 9.6 grams fat (0 grams trans fat), 120 mg. sodium, 5 grams fiber.
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