Meet a Great Whole Grain: The Wheat Berry

My boyfriend has recently fallen in love with wheatberries after trying them at the Whole Foods Market salad bar. Since he became hooked, I decided to buy a big container from the bulk section and begin experimenting with recipes for great salads and dinner side dishes.

What are wheat berries?

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Wheat berries are whole, unprocessed wheat kernels in their most natural form. Wheat berries contain the bran, germ, and endosperm of the wheat kernel, which means you are getting the maximum nutritional benefits. Wheat berries are an amazing whole grain and healthy form of a carbohydrate.

What are these nutritional benefits?

  • Very high in fiber – great for your digestive health
  • Loaded with B Vitamins which increase metabolism and support a healthy nervous system
  • High levels of magnesium and phosphorus which are essential for regulating blood pressure and supporting strong bones.
  • Contain plant estrogens or phytoestrogens that combined with the minerals found in wheat berries (magnesium, selenium, copper, and manganese) help reduce your risk of developing certain types of cancers.

This recipe I am sharing with you today is a perfect transition into fall. It is easy to make and incorporates many seasonal ingredients.

Fall Wheat Berry Salad

wheatsquash

Ingredients:

2 cups of wheatberries
½ butternut squash peeled and cubed
½ cup of diced figs
½ cup of walnuts or pecans
1 bag of kale

Directions:
1. Cook the wheatberries by bringing 6 cups of water to a boil and letting the berries cook on medium for about 50 minutes.
2. In the meantime, prepare a baking sheet with tin foil and spray with olive oil. Place the squash on top and spray again – cook in the oven on 375. After about 20 minutes, pull out the baking dish and add the bag of kale. Place back in the oven for the remaining 10-15 minutes. Take the squash and kale out of the oven and let cool.
– option to add the chopped figs in the oven at the half way mark to roast them as well
3. Once the wheatberries are finished cooking, add them to a large bowl – drizzle with olive oil and toss.
4. Add in the cubed squash, kale, figs, and nuts then mix thoroughly.
5. Serve as a side dish or on top of a green salad.

Enjoy : )

Things I am Loving Lately Pt. 4

I am long overdue for another Things I am Loving Lately update so I have gathered up a few of my recent favorites from this summer as well as a few great items to transition into fall with! I hope you enjoy and decide to give a few a try..

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  • This is a local company out of New Hampshire that makes a variety of nut & herb seasonings for fish. My boyfriend and I came across them in a local grocery store and have now watched them grow into many of the local Whole Foods Markets. These seasonings are perfect over fish as well as chicken and other meats! They  are easy to use and really amp up the flavor of your dish!

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  • What are Tiger Nuts? They acutally are NOT nuts; they are a root vegetable. These little root vegetables are packed with nutrients. Tiger nuts are the highest whole food source of a unique type of fiber called resistant starch. Resistant starch is a healthy pre-biotic that feeds the good bacteria in your body to promote healthy digestion. These are great to just have as a snack or sprinkle on top of yogurt or oatmeal for some added flavor and nutrients!

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  • These English muffins are game changing! They are so flavorful and are gluten free which makes them much easier on the stomach for digestion. These english muffins are an excellent source of whole grains, fiber, and healthy fats. I LOVE topping mine with avocado, a drizzle of olive oil, and some chili flakes for a perfect breakfast.

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  • What better way to celebrate fall with a pumpkin seed snack and/or treat. These little pumpkin seeds are roasted with cocoa, coffee grounds and vanilla to create a delicious flavor combination. Super Seedz also makes other flavors; Curious Curry, Cinnamon & Sugar, Sea Salt, and Somewhat Spicy. These make for a perfect snack or even a great addition to your morning yogurt or oatmeal. Pumpkin seeds are an excellent source of vitamins, minerals, and healthy fats.
  • Trader Joe’s Cotillion Pinot Noir

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  • You should probably run to your local Trader Joes to get your hand on a bottle of this Pinot! It is limited edition and was created to taste just like the Meomi brand which retails at about $30, where this will only cost you about $8. This wine is light and smooth and is the perfect red wine to transition into fall with!