Tag Archives: wheat berries

Winter Crunch and Wheat Berry Salad

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Happy New Year! Hope everyone survived the holidays. We had lots of family time over at the saltandserenity homestead, which explains why you have not heard from me since December 19! We managed to consume most of the cookies I posted about last month and I made latkes twice. All in all, a very delicious month.

As is customary around here, the first post of the new year is something healthyish, emphasis on the “ish”. Let’s start with the crunch. Of course we have the obligatory vegetable crunch, provided by raw kale, Brussels sprouts and sugar snap peas. Walnuts add supplemental crunch and a slight bitterness, which I have recently learned to appreciate. If you’re not into them, pecans or hazelnuts would be great. Just DON’T FORGET to toast them.

Apples provide a sweet-tart crunch. I found some Cosmic Crisp apples to use in my salad. If you see them, grab them! A cross between the Enterprise and Honeycrisp apple, Cosmic Crisps are out of this world crunchy and juicy and a bit more tart than Honeycrisps. They are excellent in salads as they are slow to brown.

The final crunch in this salad is provided by coarse homemade breadcrumbs. I took some stale sourdough bread, cut it into cubes and tossed it liberally with extra virgin olive oil and salt. I toasted them in a moderate oven until browned, and then crushed the croutons into coarse crumbs. That way, each bite of salad has some of this delicious crunch. They are also excellent in soups.

The addition of wheat berries make this salad a nutritional powerhouse. They are a whole grain and are packed with fiber, protein and iron. If you have never tried them, you will love their chewy texture and nutty taste.

We’re not going overboard with healthy. Baby steps here. There is cheese in this salad, Pecorino Romano, to be specific. The delicate funk and rich tangy flavour of pecorino is a perfect foil for the sweet apple and the bitter greens.

Click here to print recipe for Winter-Crunch-and-Wheat-Berry-Salad.

Brassica Grain Bowl

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While this is ostensibly a post about a Brassica Grain Bowl, what I really want to tell you about is a new habit I have adopted. If you are a friend of my daughter, you know not to call her on a Sunday afternoon. That’s when she does her weekly meal prep. She chops, roasts and steams various vegetables and grains and fills her fridge with the component parts she will need for healthy meals all week long. That way, when she gets home from work, she is less likely to call a glass of wine and a bag of chips dinner, as her mother has been known to occasionally do, 
At some point, many children’s intelligence surpasses their parents and they start teaching us. I have decided to take a page out of my daughter’s book and start doing some weekly meal prep, so that my occasional solitary meals will be a bit healthier.

At the beginning of the week I fill a big zip-loc bag with chopped raw vegetables. My blend includes raw broccoli, brussels sprouts, kale and sugar snap peas.
Shredding Brussels sprouts is admittedly a fiddly task. Do it by hand to work on your knife skills or go ahead an bust out the Cuisinart.

All this chopping takes time. I binge-watch something addictive on Netflix. This month I’m watching Offspring. Shot in Australia, I have become smitten with the protagonist, Dr. Nina Proudman, a slightly neurotic and very funny OBGYN. She is a rockstar in the operating room, but not so skilled in her lovelife. The series showcases her two siblings and parents. While I would not call them dysfunctional, they are decidedly eccentric and unconventional. Good luck watching just one episode! Completely addictive.

This raw veggie mix makes a great base for a grain bowl, an excellent slaw to accompany roast chicken, a delicious stuffer for Tuesday fish tacos, and a perfect foundation for some shredded chicken for lunch. You can sauté it in butter or olive oil and garlic and serve it as a side dish.

After I chop the vegetables, I cook up one or two kinds of grains or some brown rice. I love farro, barley and I’ve really been into wheat berries lately. I adore their chewy texture and nutty flavour. If you like quinoa, go ahead and cook up a batch of that. I won’t judge you.

I like to keep a jar or two of homemade dressing in the fridge so that a salad can come together quickly. For this grain bowl I mixed up a herb-lemon vinaigrette.

I also roasted some butternut squash. Sweet potatoes would also be delicious. Chop it small so it roasts quickly.The last component of my meal prep is a batch of pickled vegetables. Carrots, cucumber and shallots are a nice mix. They last for a while in the fridge and are excellent on tacos and sandwiches.You can top your grain bowl with whatever protein you like. Grilled chicken, skirt steak, salmon, tofu, chickpeas, cheese and eggs are all great options. Avocado is always a good idea and don’t forget the crunch on top. Seeds and nuts of all kind add welcome texture.

 Click here to print recipe for Brassica Grain Bowl.

 

 

Wheat Berry Salad

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Like most of you, I suspect, I sometimes fall into a rut and eat the same things over and over again. It’s just easier that way sometimes. But, this year I have decided to try cooking with a new grain every month. Sort of expand my culinary horizons. However, that goal kind of runs counter to a second goal of mine, to eat my way through my pantry, without buying any new staples.

I was inspired in this second goal by a good friend. Last time I visited her at the cottage she shared with me, that for the month of August, she was planning to empty out her pantry. On days when she had company, everyone usually gathered on the dock around 5 pm for drinks. Instead of agonizing over what to serve with drinks, she would just use whatever she found in her pantry cupboard. One day, she confessed, she opened up a can of chickpeas, rinsed and drained them and served them with a sprinkling of black pepper. Along side this she served some dried apricots she spied lounging at the back of the shelf in a plastic bag. Apparently these offerings were gobbled up quite happily with a glass of chilled Prosecco.

So here I was with the good angel on one shoulder, whispering in my ear, “Come on, clean out the pantry. You have 5 different kinds of grains here. Eat us!”. On the other shoulder I had the devil, tempting me to be wasteful and go out and seek a new grain.  Most of you know I have very little willpower, so it should come as no surprise to you that I went out and bought some wheat berries. I had never cooked with them before and a recipe by Globe and Mail nutrition reporter, Leslie Beck, caught my eye.

Wheat berries are essentially whole unprocessed wheat kernels, containing all three parts of the grain (germ, bran and endosperm). Only the hull is removed. They sort of look like barley but have 75% more protein and 40% more fibre than barley. All in all, a nutritional powerhouse.  Wheat berries need to be rinsed and then they are cooked in simmering water, about a 2:1 ratio, like rice. They take about 40 minutes to cook and have a wonderful nutty taste and chewy toothsome texture. I added some french green beans to the original recipe as I happened to have some wilting in my fridge!

The other ingredients are arugula, pomegranate seeds and diced red apples. The dressing is made from olive oil, cider vinegar, apple juice, maple syrup and grainy mustard.

Chewy, crunchy, tangy and sweet. And healthy too! Feel free to substitute whatever grain you have languishing on the shelf of your pantry. This would be great with Farro as well.

To print the recipe, click here.