I have come to love whole grain salads like the Wheat Berry Salad I’m posting today. Whole grains are “complex carbohydrates.”
Wheat Berry Salad: Good For You, Easy, Delicious
Wheat Berry Salad is a flavorful, satisfying side dish or main entree. Although it takes a little while to cook the wheat berries, once they are done, making the salad is a snap. And it’s super good.
This salad is beautiful on a bed of spinach or lettuce, served with crisp green beans or another vegetable, sliced tomatoes and orange slices. It makes a delicious accompaniment to any poultry, fish or meat. You can also make it with wild rice instead of wheat berries. It is delicious both ways.
Until recently, I didn’t really understand what complex carbs were. I thought all carbs were “bad” and raised blood sugar quickly, something that I don’t want to happen since I’m diabetic (Type II). But this isn’t true. Wheat berries are full of good carbs.
Check out the recipe.
About Those Carbs
Simple carbs (fruit, sugar, candy, white bread, potatoes, etc.) are digested quickly and therefore, raise blood sugar quickly. But complex carbs take much longer to digest, include insoluble fiber (good for keeping things “moving” in your body), and do not turn directly into glucose in your body. If you are carb counting, you can subtract the fiber from the number of carbs, too!
Wheat berries, when cooked, are chewy and nutty in flavor. I think you’re gonna love them.
Wheat Berry Salad Recipe
Wheat Berry Salad is a deliciously satisfying way to get good carbs.
- 3 cups cooked wheat berries hard red spring or winter
- 2 scallions (green onions), chopped
- 1 cup chopped walnuts
- 1/2 cup dried cranberries
- 1/4 cup lite soy sauce
- 1/4 cup lemon juice
- 1/2 cup light extra-virgin olive oil
- 2 teaspoons grated orange or lemon rind
Mix wheat berries, onion, walnuts and cranberries. Set aside.
Whisk remaining ingredients until emulsified and then pour this dressing over the wheat berry mixture.
Stir and refrigerate for one hour or more.
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Wheat Berry Salad Nutrition Information
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