Fruited Wheat Berry Salad

Fairfax’s Shirley Scrafford of My Chef Shirley divulges one of her favorite hearty, healthy recipes.

By Anjelica Michael

Photo courtesy of Brian Senic/Shutterstock.com.

 

“This is a favorite of mine when I am looking for a hearty side salad” says Shirley Scrafford, who is a registered dietitian and certified personal chef.

Wheat berries may sound intimidating, but Scrafford, who owns and operates My Chef Shirley, assures that they have their benefits, “They are a nutty, rich, healthy alternative to rice or pasta.”

To give a twist to this recipe based on your personal tastes, Shirley recommends changing the dressing, “The dressing can be modified by swapping out different flavored balsamic vinegar –I have a soft spot for Cleo’s in Annapolis as they have many great ones to choose from — and juices. Cranberry juice is a great alternative and pairs well with a berry flavored vinegar.” 

 

Fruited Wheat Berry Salad

Serves 4. Can be doubled easily.

Ingredients

½ cup wheat berries

1 ½ cups water

2 Tbsp. pomegranate juice

2 Tbsp. minced shallot

1 Tbsp. canola or rice bran oil

1 Tbsp. White wine vinegar

2 tsp. balsamic vinegar – fruit flavored ones work best

1 tsp. Dijon Mustard

¼ tsp. salt

¼ cup dried cranberries, chopped

¼ cup dried cherries, chopped

¼ cup smoked cheese (Gouda or cheddar work great)

¼ cup frozen shelled Edamame, thawed

2 Tbsp. chopped green onion

2 Tbsp. Toasted slivered almonds or nut of your choice

 

Directions

– In a medium saucepan combine the wheat berries and the water and bring to a boil. Cover, reduce heat, and simmer for 1 hour. Drain if any water remains and rinse with cold water.

– While the wheat berries are cooking make the dressing by combining the pomegranate juice, shallots, oil, vinegars, mustard and salt. Whisk together and let sit for 30 minutes for the shallots to absorb some of the flavor and sweeten.

– In a large bowl toss together the berries, dressing, and remaining ingredients.

– Chill to let the flavors mingle and mellow for 4 hours or overnight. It will last for several days in the refrigerator.

 

Nutritional Content per serving

220 calories

9 grams fat

9 grams protein

5 grams fiber

28 grams carbohydrates

To find more great recipes and learn about My Chef Shirley and Shirley Scrafford’s services, visit mychefshirley.com.  

Photo Courtesy of Shirley Scrafford. 

 

 

 

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