Whole Grains Cooking Demo

UH OptiWeight Blogger Meghann Featherstun, MS, RD, LD

Meghann Featherstun, MS, RD, LD

November 28, 2012

Chef John Selick joined us again this week to show how easy making whole grains at home can be. We also had the opportunity to try five delicious whole grain dishes, which included quinoa, millet, wheat berries, bulgur wheat, and barley. I can vouch for the fact that no one was disappointed and everyone found new whole grains that they loved! Here is one of the recipes we want to share and encourage you all to try at home.

Wheat Berry Salad

Yield: 4


Wheat Berry Salad

½ cup orange juice
¼ cup chopped fresh cilantro
2 Tbsp lime juice
2 Tbsp water
1 Tbsp extra-virgin olive oil
2 tsp honey
2 garlic cloves, minced
½ tsp ground cumin
¼ tsp paprika
Pinch cayenne pepper

1 cup wheat berries
1 (15 oz) can chickpeas, drained and rinsed
½ cup jarred roasted red peppers, drained and chopped
2 oz feta cheese, reduced fat


  1. Bring four quarts water to a boil in a large pot. Add wheat berries, partially covered and cook, stirring often, until tender, about one hour. Drain wheat berries and rinse with cold water. Set aside.
  2. Combine all dressing ingredients in a medium bowl and whisk together.
  3. Add wheat berries, chickpeas, red peppers, and cheese to dressing and mix.


1 serving (approx 1 cup)
230 calories
350 mg sodium
35 g carbohydrates
8 g fiber
10 g protein

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