This Green Cauliflower and Wheat Berry Salad is bold in flavor, rich in color, and bursting with nutrition.
One of the things Josh and I love so much about Franklin are the unique, local shops that continue to move in to the area. Herban Market is among those, recently opening just down the road from us. It is a quaint market with shelves stocked in organic wholesome foods, supplements, and health and beauty products. In addition to these stocked shelves, they have a small section in the back with bins full of organic nuts, grains, and other specialities that can be purchased by the pound.
Several weeks ago, I met up with a good friend of mine and we browsed each aisle, taking our time to peruse and familiarize ourselves with the unique and locally produced products. Our trip was more about exploring than purchasing, but I did pick up a small bag full of wheat berries. I love adding wheat berries to my salad at Whole Foods, but I had yet to cook them at home, thanks to Herban Market, that was about to change!
Out of our little trip to Herban Market, came this tasty Green Cauliflower and Wheat Berry Salad.
It’s no secret that I love salads, and I’ve developed a fondness for adding whole grains to my salads. Not only do they bring protein and fiber to the table, but they add a lovely texture and help keep me full longer. My favorite salads typically start with a large bed of organic greens, paired with some sort of fruit {blackberries}, garbanzo beans, a strong cheese {aged cheddar}, colorful veggies {green cauliflower}, whole grains {wheat berries}, nuts or seeds of some sort {pumpkin seeds}, and of course, a tasty dressing. With as much salad as I eat, I’m always scoping out the shelves for a new dressing to try. For this particular salad, I went with Annie’s Naturals Lite Raspberry Vinaigrette, but any vinaigrette would work.
There’s just something about a colorful bowl full of veggies, nutrition, and all around goodness that brings me immense satisfaction. And perhaps the best thing about salads is the ease in which you can adapt them to your own preferences. I hope you’ll give some version of this one a go, and definitely pick up a bag of wheat berries next time you’re at the grocery store. You can likely find them in the whole foods section.
For those who may be less familiar with wheat berries, there are multiple types, varying in texture, color and size. They can be grown in winter or spring, and some are harder than others, while some are red and others are white. Regardless of the variety, wheat berries are high in dietary fiber, as well as vitamins and minerals. Their protein content varies whether red or white, soft or hard, but tends to run about 6 grams a serving. For additional nutritional benefits found in this Green Cauliflower and Wheat Berry Salad, check out the facts below!
Nutritional Benefits of Wheat Berries:
- Wheat berries, like most whole grains, are an excellent source of dietary fiber – which promotes digestive health; helps lower blood cholesterol and blood sugar levels; aids in weight management and encourages regular bowel movements.
- The Harvard School of Public Health reports that whole grains, such as wheat berries, contain plant estrogens or phytoestrogens that may reduce your risk of developing certain types of cancers
- Wheat berries are rich in vitamins B1 and B3; and the minerals magnesium, phosphorus, copper, manganese and selenium
- Magnesium along with phosphorus is essential for regulating blood pressure and building strong, healthy bones.
- Copper is needed to form connective tissue, blood cells and promote function of the nervous, immune and cardiovascular systems. Manganese aids in bone formation and the metabolism of carbohydrates and proteins while selenium supports immune system and thyroid gland function.
Nutritional Benefits of Blackberries:
- The fiber in blackberries helps aid digestion and may help lower your cholesterol levels, which fights cardiovascular disease.
- The vitamin A in blackberries also supports your digestive tract by helping maintain healthy mucous membranes, such as the tissues that line the inside of your mouth.
- The vitamins C and K and the trace mineral manganese in blackberries all benefit your bones. Vitamin K activates proteins needed to deposit new bone mineral tissue — a process essential to maintaining strong bones.
- Vitamin C boosts the synthesis of collagen, a protein abundant in bone tissue.
- Manganese also promotes collagen production and activates enzymes essential for bone development.
- Blackberries owe their rich purple hue to their anthocyanin content, and these anthocyanins also offer cancer-fighting benefits. They act as antioxidants — chemicals that fight genetic mutations and cancer-causing tissue damage — and may have the ability to slow cancer cell growth.
Nutritional Benefits of Cauliflower:
Cauliflower is a cruciferous vegetable like cabbage and broccoli. A high intake of cruciferous vegetables is associated with a lower risk of some cancers. They contain vitamins, minerals, and phytonutrients, or plant nutrients, that may help neutralize damaging toxins.
Cauliflower is high in glucosinolates. Glucosinolates are sulfur-containing compounds that activate the body’s detoxification system.
Cauliflower is an excellent, low-calorie source of potassium. Potassium is an essential dietary mineral. Normal body functions, including regular heart beats and proper body hydration, depend on proper potassium concentrations both inside and outside of cells.
Cauliflower also has a surprisingly high amount of vitamin C, which is an antioxidant that promotes skin and brain health.
Green Cauliflower and Wheat Berry Salad
Ingredients
- 5-6 cups organic spring mix and baby spinach
- 1/4 cup dry wheat berries
- 1/2 cup garbanzo beans
- 1 cup fresh blackberries
- 1-2 oz Cheddar Cheese shredded
- 1 1/2 cups cauliflower chopped
- 1/4 cup pumpkin seeds
- dressing of choice {I used Annie's Lite Raspberry Vinaigrette}
Instructions
- Add 1/4 cup wheat berries to 1 cup water, bring to a boil then simmer for an hour or until tender, drain and set aside.
- While the wheat berries cook, add spring mix and baby spinach to two large bowls, layer with garbanzo beans, blackberries, cheddar cheese, cauliflower, and pumpkin seeds.
- Once the wheat berries have cooked and cooled, add to salad, top with dressing of choice and serve.
Nutritional information for Wheat Berries, blackberries, and cauliflower taken from LIVESTRONG.com, see links below:
