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 : )

Pumpkin Turkey Chili

Nothing screams fall more than enjoying some chili while watching Sunday football. I was on the hunt for a good healthy turkey chili recipe when I stumbled upon a Trader Joe’s Recipe that was simple and easy. I tweaked it slightly to sub out a few ingredients but the result was perfect and I am really excited to share it with you. All the ingredients can be found at your local Trader Joe’s or any other supermarket. Best part is that no crock pot needed – just about 30-40 minutes of your time!

Pumpkin Turkey Chili

pumpkin turkey chili

Ingredients:

  • 1 tsp Garlic Powder
  • To top/garnish: 1/2 avocado and some mozzarella cheese

Directions:

  1. In a large skillet, sauté onions and bell peppers in olive oil for about 3-4 minutes. Add garlic and stir for about 30 seconds.
  2. Add in ground turkey and continue sautéing until turkey is browned.
  3. Move the mixture to a large sauce pan.
  4. Stir in the can of tomatoes, two cans of pumpkin, white beans and spices.
  5. Bring to a boil, stirring regularly.
  6. Once the chili reaches a boil – reduce heat and simmer for 20-30 minutes, stirring occasionally.
  7. Pour servings into bowls and top with slices of avocado and a small amount of cheese.

Enjoy : )

Paleo Chocolate Chip & Walnut Pumpkin Muffins

Well it is officially fall and that only means one thing….pumpkin everything. I decided to kick off fall a little early last week by doing some recipe testing and the results were flawless..

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I am very excited to share this delicious recipe for Paleo Chocolate Chip & Walnut Pumpkin Muffins. I combined and changed around a few existing recipes I found online and came up with this new fall treat! Perfect for a breakfast treat, midday snack or even late night dessert…

Feel free to sub out the chocolate chips and walnuts for different fruits and/or nuts to make a flavor combination you enjoy best..

Paleo Chocolate Chip & Walnut Pumpkin Muffins

paleo pumpkin muffins3

Ingredients:

2.5 cups of almond flour
3/4 tsp baking soda
1/2 tsp sea salt
1/2 cup pumpkin puree
3 eggs
2 tbs maple syrup
2 tbs of coconut oil (melted)
1 tbs vanilla extract
1 tsp apple cider vinegar
1/4 tsp of the following: cinnamon, nutmeg & pumpkin pie spice
1/4 cup of dark chocolate chips
crumbled walnuts (for topping)

Directions:

Preheat oven to 350 degrees.
Spray a muffin tray with coconut oil or place in cupcake tins to prevent sticking.
Mix all the dry ingredients together in a large bowl.
In a seperate bowl, mix all the wet ingredients then combine both bowls and mix together well.
Place into muffin tins only filling the batter about 1/2 way.
Top each muffin with a few walnut pieces.
Bake for 15 minutes and then let cool for 10.

ENJOY 🙂