Renee's Kitchen Adventures

Wednesday, November 13, 2013

Wheatberry Waldorf Salad


Who doesn't love a good Waldorf Salad?  Seasonal apples, crunchy celery, sweet dried cranberries, and walnuts in a tangy dressing.  Lighten up the dressing and add in some chewy wheat berries and you've got a winning dish.


I discovered this recipe last week.  I've been trying out "new to us" grains lately in an effort to get more whole grains into our diets. I was surprised when I opened up my most recent copy of Allrecipes Magazine and discovered a tutorial on whole grains.  In the article you will find instructions on how to cook several different kinds of whole grains and recipe ideas for each of them. That is where I discovered the idea for this recipe! (pg. 111)  If you aren't familiar with Allrecipes Magazine, it is a great resource for all things food and beyond.  Beautiful color photos and lots of recipe ideas and inspirations.  It is a publication that comes out every two months and the edition I found this information in is scheduled to be for sale on new-stands starting 11-12-13.  Of course, you can always subscribe and have it delivered right to your home too!


Wheat berries have a nutty flavor and are slightly sweet.  They have a crisp and chewy texture, which I love!  You can add them to salads, eat them for breakfast like oatmeal, or serve along side meat for dinner.  Wheat berries can take up to 45 minutes to cook...but if you find the kind I used, which are par-boiled, that time is reduced significantly.



This salad would make another great healthy addition to your holiday table this year.  The dressing is lightened up by replacing some of the mayo that is traditional in Waldorf Salad with Fat Free Greek yogurt and sweetened with a bit of honey and dried cranberries.  I used Honeycrisp apples in my dish, but feel free to use any apple of your choice.

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Wheatberry Waldorf Salad



Servings - 6   Serving Size - 1/6th of recipe  Points Plus per Serving - 5 Points+
Calories - 186.2,   Total Fat - 7g,   Carbs - 27.7g,   Protein - 4.7g,   Fiber - 3.9g

Ingredients:

1/2 cup dry wheat berries, cooked according to the package direction then cooled
2 small apples, cored and chopped (leave skins on)
2 stalks of celery, finely sliced
1/4 cup dried cranberries
1/4 cup chopped walnuts

for dressing:
2 TBS Dijon mustard
2 TBS honey
1 TBS lemon juice
1/2 cup fat free plain Greek yogurt
2 TBS regular mayonnaise
1/4 tsp cinnamon
salt to taste

Directions:
  1. Combine all ingredients for dressing in a large bowl. Whisk to combine.  
  2. Add in the rest of the salad ingredients.  Stir to coat in dressing.  Refrigerate for at least 30 minutes to allow flavors to combine.  
Adapted from Allrecipes
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Have you ever cooked wheat berries?  I have dabbled with them in the past.  There are so many whole grains out there!  wow.  I've only begun to touch the surface.  I think we tend to fall into a rut always eating the same grains...it's nice to know there are alternatives to the same old out there.

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11 comments:

  1. I love these kind of salads! Perfect for any occasion! would love for you to come share at my link party http://mommyondemand.com/create-bake-5/

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    Replies
    1. thanks for stopping by and I've linked to your party!

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  2. YUM, I have never had a salad like this! It looks so good, I could eat it right now! Thanks for sharing & I pinned to make for later! :)

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    Replies
    1. Thanks for stopping by and I hope you get the chance to make it.

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  3. This looks so good! I love wheat berries and just found out that you can sprout them!

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  4. I've never cooked with wheat berries before and actually probably need to read more about cooking with whole grains. I'm pinning this for my sister, it's right up her alley.

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  5. Yum! I like waldorf salad and this looks like a great healthy version.

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  6. I had wheat berries in my cupboard for a long time and never knew what to do with them. I recently threw them out. I sure wish I would have seen this first. This looks delicious. Your picture is beautiful!

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  7. This sounds really good, pinning! Thanks for sharing on the weekend re-Treat link party!

    Britni @ Play. Party. Pin.

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