I’m always on the lookout to try new foods. I first tasted wheat berries a few years ago after I gave up meat completely and was looking to experience new tastes and foods. They are now a staple in my pantry. When I create new recipes, I like to keep one thing in mind, lots of colour. The more colour, the more variety of nutrients I’m placing into my body.
So what are wheat berries exactly? They are a whole grain form of wheat before they undergo any type of processing. When you use wheat flour, it is made from milled, ground wheat berries. So, they are the original source of wheat products. Generally they have to be cooked a lot longer than rice. If you want to cut down on the cooking time, pre-soak them overnight which is what I generally do. By doing this one step, it actually renders the nutrients in grains and makes it more digestible. Since they have such a dense texture, they can also be frozen to be used at a later date.
My inspiration for creating recipes always starts with a base. Since I only eat plants, I generally start with a staple like a legume or whole grain. From here, I like to include some type of green. I’m not a big fan of cooking my greens as I like to lock in as many nutrients as possible so if I do choose a cooking option, I either lightly sautee them or steam them for a few minutes only.
I love, love, love this time of season! My garden is exploding with greens. Leafy greens are probably the richest in nutrients of any foods in the vegetable kingdom. The darker in colour, the more nutritious they are. Dark leafy greens are known for their high volume of vitamins A and C, and are rich in magnesium, potassium, and iron. In today’s recipe, I’m using kale from our organic vegetable garden. Although a little rough to eat raw, once I add the salad dressing (oil free of course) and let it sit in the fridge for at least a 1/2 hour, they are much more easily digested. If you find regular kale too rough to eat, try baby kale instead.
I then added in some red onion, cranberries, yellow pepper, and pumpkin seeds. From here, I whisked together the dressing and let it sit in the refrigerator for at least 1/2 hour. Before serving, I sprinkled on some Manitoba Hemp Hearts. Enjoy!
- 1 cup dried wheat berries
- 5 cups water
- ½ cup dried cranberries or any type of dried fruit
- 1/4 cup vegetable broth
- 3 tbsp balsamic vinegar
- ½ tsp salt
- 5 cups chopped kale
- ½ cup diced red onion
- ½ cup yellow pepper, diced
- 1/2 cup pumpkin seeds
- 1 tbsp. Manitoba Hemp Hearts
- Rinse wheat berries. Combine with 5 cups water in a medium pot. Bring to a boil over high, then reduce heat to medium high. Cook, covered, until wheat berries are tender, 40-45 min. Stir in cranberries during the last 2 minutes of cooking or add afterwards. Drain and rinse with cold water.
- Whisk vegetable broth with balsamic vinegar in a large bowl. Season with fresh pepper.
- Stir in wheat berry mixture, kale, onion, and pepper. Refrigerate for at least 1/2 hour.
- Sprinkle with Manitoba Hemp Hearts before serving.
EAT WELL – MOVE WELL – LIVE WELL
Your Compassionate Coach,