This delicious plant-based whole food salad will be a hit for any party or dinner. Made with a few simple ingredients it is a great source of fiber and protein.
You can find the recipe here: https://thefrugalconnection.com/frugal-connection-blog/f/apple-walnut-wheat-berry-salad
My website: https://thefrugalconnection.com
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#plant-based whole foods #veganfood #vegan
Afternoon. This is Terry from the Frugal Connection. Welcome to my kitchen. Today I want to make a very simple salad made with wheat berries of all things. I had two bags of wheat berries in my freezer that I purchased a while back and what had happened was my grain mill died on me. And so they’ve been just taking up space in the in the freezer and I wasn’t quite sure what to do with them. So, I Googled it and discovered that you can actually cook them and make a delicious salad out of them. So, I want to invite you to come along with me while I make these. So, we’re starting here with wheat berries. And basically, it’s just the whole grain of what is ground into flour. And I have hard red wheat berries here. So, what I did initially, so I’ve I’ve already prepped the wheat berries and I’ve already cooked them. And you do need to do that. and it takes a little bit of time. I used a cup and a half of wheat berries to three cups of water. And I brought it to I brought the water to a boil. I added the wheat berries and I simmerred it for close to an hour until all of the water absorbed. And what you’re left with are these wheat berries that are have this wonderful chewy texture and a nutty flavor. They have uh quite a bit of protein. So for a half cup serving of wheat berries, it provides you with six grams of protein and six grams of fiber. So they’re wonderful to use if you’re eating a plant-based whole food diet. Um but to be honest, they’re great no matter what. So today, what I want to make is this salad that is an apple, walnut, cranberry salad. And it’s super easy to put together. Once you cook the wheat berries, that’s the longest part of this whole process. So, let’s get started, friends. My camera cut out on me and didn’t save what I recorded. So, starting again to my bowl, I have the cooked uh wheat berries. I have one apple that I chopped. I have a one cup of chopped walnuts. And I have about a half a cup of raisins. You could also use cranberries. And now I am making the dressing. And my dressing is 1/3 of a cup of orange juice. And I just I used mandarins. I didn’t have any any uh navel oranges. So I have mandarins in here, but it’s it’s basically orange juice. I added a teaspoon of white miso, which seems a little strange, but trust me, it tastes good. A half a teaspoon of cinnamon. a couple of grinds of black pepper and a tablespoon of maple syrup. And now I am just mixing this all together. And I am going to dump it in my bowl in a second. But I just want to taste it to make sure I don’t need to add anything else to this. That’s really good. Wow. Okay. So, I’m just gonna add it to my bowl here and give it a good mix. Get all these flavors in here. And then this is one of these things that I think the longer it sits in the refrigerator, the more the flavors kind of all meld together and the tastier it will be. That dressing is really good. And again, I know miso seems a little weird, but it’s really no different than if you were adding a little salt to something. It just gives it a different a little bit of a different taste, but it’s delicious. All right. Okay. Here is my wheat berry, apple, walnut salad, and I am going to give it a taste. Wow, that is so good. really really tasty. If you don’t like raisins, you can use cranberries. I just happen to not have any, but cranberries would be a great addition. If you want to make this more of like a fall dish, you can roast some butternut squash and add the roasted butternut squash to it as well. If you don’t want orange juice, you can use lemon juice. But I I like the orange with it because it really does give it a very nice flavor. So, I will post the link to this recipe down below. I hope you give it a try. I hope you’re having a great day. I apologize again for my video cutting out on me. My camera does its own thing every now and then. I hope you’re having a great day and I will see you in the next video.