The Veggie Table
October 7, 2011 by Doc Feel Good
Filed under Featured, Healthy Eating Tips
Healthy Living Blog by Janel Ovrut on 10/7/11
The ultimate fall salad.I’m an apple-a-day kind of girl: I just can’t get
enough of that sweet, crunchy, sometimes tart snack that comes in a myriad of
different varieties. Apples are portable, satisfying, pair wonderfully with
peanut butter, and travel well (I always have one in my carry-on). But sometimes
I’m looking for another way to enjoy my apples, which brought me to create this
sweet, savory, chewy and crunchy wheat
berry salad.
Ingredients:
5 small apples, diced into bite size pieces, dressed in lemon juice to
prevent browning
2 cups wheat berries
1 cup crushed walnuts
1 tsp dried
rosemary
1 tsp salt
Dressing:
1/2 cup canola oil
3 Tbsp maple syrup
3 Tbsp apple cider
vinegar
Pinch of salt and pepper
Instructions:
Cook 2 cups wheat berries according to package directions. Meanwhile, lay
walnut pieces in a single layer on a baking sheet and toast
lightly in the oven at 350 degrees for 10-15 minutes.
To make the dressing whisk all ingredients together, or shake them vigorously
in a closed glass jar.
Combine wheat berries, apples, walnuts, rosemary, and about ¾ of the dressing
in a large bowl and mix until dressing is dispersed throughout the salad. Enjoy
at room temperature.
In each forkful, you get a nutty crunch from the walnuts, chewy bite from the
wheat berries, and crisp tartness from the apples. The dressing’s barely-there
sweetness is just enough to keep this dish from tasting like dessert, and the
wheat berries’ impressive fiber and protein content per half cup (six grams of
each) make this salad especially satisfying.
Learn more about wheat
berries’ nutritional benefits.
Looking for other savory apple dishes to make this fall? How do you like
these apples?
- Spinach
and Green Apple Salad - Chopped
Apple Salad with Toasted Walnuts, Blue Cheese and Pomegranate
Vinaigrette - Beet
and Apple Salad - Israeli
Couscous with Apples, Cranberries, and Herbs (made with vegetable
broth) - 5
Favorite Fall Salads
TELL US: Do you prefer your apples whole, baked into apple
desserts, or in savory dishes?
Janel Ovrut Funk, MS RD LDN, loves experimenting with vegetarian and
vegan cooking. Read her food blog, Eat Well with Janel,
and follow her on Twitter @DietitianJanel.
Catch up on her previous posts here.
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