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Wheat Berry Salad with Red Fruit

Wheat berries, also known as “groats”, are whole wheat seeds, containing all three parts of the wheat kernel (bran, endosperm, and germ).  Since they have undergone very little milling or processing, they are among the most nutritious of all wheat products.  Wheat berries are firm and slightly chewy, and can be a delicious part of breakfast, lunch, or dinner.  You can mix them with veggies and herbs for a savory salad, or mix them with fruit for a sweet treat.  Look for them in the “health food” section of your grocery store, or at a health food store. 

Serves: 1/2 cup


1/2 cup orange juice 

 1/4 tsp salt 

2.5 cups wheat berries 

6 Tbsp fat-free raspberry vinaigrette dressing 

1/4 cup chopped mint leaves 

1/3 cup dried cranberries 

1/2 cup chopped pecans 

2 red apples, diced 


  1. To prepare dressing, blend the orange juice, vinaigrette, and salt.
  2. Put the wheat berries in a medium bowl. Pour the dressing over them and toss to coat. Set aside for about 15 minutes, tossing occasionally.
  3. Add dried cranberries, pecans, and diced apples to the wheat berries; mix. Add mint leaves, if desired.