Mixed Berry Whole Grain Salad
Recommended Grain: Wheat berries, faro or other more delicate grain.
This whole grain salad is hearty enough to be served as a side dish at a potluck or as the main dish at dinner, yet is sweet enough to easily be enjoyed at breakfast. Take advantage of this recipe when berries are on sale at the grocery. Choose any combination your favorite disease fighting berries and reap the benefits of their nutrient dense compositions. Some examples include raspberries, blueberries, strawberries and black berries, although any fruit would fit into this dish if desired. This recipe is written for 2 serving. Make adjustments as needed and remember to cook in large batches to have healthy leftovers on hand. If you are unfamiliar with whole grains visit the Whole Grain Description page under the Farmacy tab at the top.
This whole grain salad is hearty enough to be served as a side dish at a potluck or as the main dish at dinner, yet is sweet enough to easily be enjoyed at breakfast. Take advantage of this recipe when berries are on sale at the grocery. Choose any combination your favorite disease fighting berries and reap the benefits of their nutrient dense compositions. Some examples include raspberries, blueberries, strawberries and black berries, although any fruit would fit into this dish if desired. This recipe is written for 2 serving. Make adjustments as needed and remember to cook in large batches to have healthy leftovers on hand. If you are unfamiliar with whole grains visit the Whole Grain Description page under the Farmacy tab at the top.
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Equipment: 1 medium sauce pan
1 small sauce pan mixing bowl blender fruit zester Ingredients: 1/2 cup whole grain 1 cup fresh berries 1 oz. goat cheese 1/6 cup olive oil . 2 fresh oranges zest of one orange 1 tsp. honey or agave 1/8 tsp. cinnamon 1/4 cup chopped walnuts 4 mint leaves |
Directions: Cook the whole grain according to the instructions. Squeeze the juice of 2 oranges in to the small sauce pan. Heat on medium and reduce to half the fluid volume. Pour the concentrated juice, orange zest, honey, cinnamon and 2 small mint leaves in the blender. Puree until a homogeneous mixture is reached. In a mixing bowl combined the cooked whole grain, the orange dressing, goat cheese and fresh berries together. Top with fresh berries, nuts and chopped mint.
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Nutrition Facts
Servings 2.0 Amount Per Serving Calories 436 Total Fat 31 g Saturated Fat 5 g Monounsaturated Fat 15 g Polyunsaturated Fat 9 g Trans Fat 0 g Cholesterol 7 mg 2 Sodium 76 mg 3 Potassium 159 mg Total Carbohydrate 32 g Dietary Fiber 6 g Sugars 10 g Protein 8 g Vitamin A 4 % Vitamin C 35 % Calcium 8 % Iron 11 % * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA |
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