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Posts Tagged ‘wheat berry’

Kate Langenburg/A&E Groove

I have a little something for you today that your taste buds might enjoy…

With the warm weather finally showing us a glimpse of spring, barbecuing comes to my mind. I can’t wait to get my hands on that grill! Cold summer salads are also a favorite for the season, too. Especially healthy ones. That’s where today’s recipe for black bean, corn, and wheat berry salad comes into play.

If you recall, I introduced you to the wheat berry some time last year, giving you a recipe for my perfect protein salad. This is another opportunity for you to experiment with the healthy, full-of-fiber wheat berry.

Ingredients:

  • 1 cup dried black beans (or 1 cup canned will do the trick)
  • 1 cup wheat berries
  • 2 cups cooked corn niblets
  • 2 sweet roasted red peppers, diced
  • 1 jalapeno, diced
  • 1/3 cup chopped fresh cilantro OR 1/3 cup chopped fresh basil
  • 2 tbsp chopped fresh mint
  • 2 tbsp chopped fresh chives
  • 3 tbsp red wine vinegar
  • 1/2 teaspoon black pepper
  • 1 clove of garlic, minced
  • salt, to taste
  • 3 tbsp olive oil

Step one: If you’re using dry black beans, you will need to soak them in cold water for a few hours at room temperature or overnight in the refrigerator. Rinse and drain them well. Then cook until tender (about 1 1/2 hours).

Step two: Place wheat berries in a large saucepan and cover with cold water by about 4 inches. Bring to a boil and simmer for 1 to 1 1/2 hours until tender. Drain well. They should be chewy, but still tender — never soft.

Step three: Combine with beans. Add corn, peppers, jalapeno, cilantro, basil, mint and chives to salad ( or whichever herbs you’ve chosen to use).

Step four: Make the dressing. Whisk together vinegar, pepper, garlic, salt and oil. Toss dressing with salad. If you need to, you can adjust the seasonings to fit your liking.

For my salad, I used cilantro and scallions. The original recipe for this salad suggests the addition of arugula or watercress.  You can add whatever makes you happy! Enjoy!

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Kate Langenburg/A&E Groove

For my next recipe, I want to encourage you to try something a little different — a little healthier, perhaps. With help from Barbara, the master of healthy cooking, I have whipped up a nice, crunchy concoction that all veggie lovers will love.

Goodness, look at those wheat berries, veggies, and tofu! Photo by Kate Langenburg.

Goodness, look at those wheat berries, veggies, and tofu! Photo by Kate Langenburg.

First, let me introduce you to the wheat berry. Say it with me…wheat. berry. Good. That’s where that crunch is going to come from. Wheat berries are the truest whole grains you can find out there. Because their kernels are still together, none of the nutrients have been removed by the time you dig in. Here’s a whole wheat berry fact page.

 

The cool thing about this recipe is that you can follow it very loosely. There are a few staples that you must have, but other than that, the options are limitless.

MUST HAVE Ingredients:

  • 1 cup wheat berries
  • 1/4 to 1/3 cup cider vinegar (to taste)
  • 1/2 cup scallions, minced

OPTIONAL Ingredients:

  • 1 teaspoon salt*
  • fresh black pepper, to taste*
  • 1/4 cup minced dill (or 2 teaspoons dried)*
  • 1/4 to 1/3 cup mayonnaise
  • 1 to 2 cloves of garlic, minced*
  • 1/2 cup finely minced parsley*
  • 1 cup cottage cheese or mashed tofu*
  • 1 medium carrot, minced*
  • 1 small cucumber, peeled, seeded, and minced*
  • a little bit of minced bell pepper*
  • 1 1/2 cups broccoli flowerets*
  • 1 can garbanzo beans or black beans*
  • celery
  • fresh alfalfa sprouts
  • sliced radish
  • minced red onion*

See? There are so many choices. Pretty much, we’re just talking wheat berries and a ton of minced veggies here. And if you want that extra kick of protein, definitely add the tofu. (That is exactly what I did with mine. The asterisks [*] are the ingredients in the picture above.) Anyway, here’s what you do…

Step 1: Heat wheat berries in 2 1/2 cups water. Bring to a boil and stir once or twice. Cover and simmer 50 to 60 minutes or until the wheat berries are tender, but still firm. Drain.

Step 2: Toss wheat berries and remaining ingredients. Cover and refrigerate at least 1 hour before serving.

Now that’s a healthy dose of vegetables and protein!

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