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Wheat berry and pomegranate salad with maple Dijon dressing

Artyom Rudenko/Getty Images/iStockphoto

The pomegranate seeds add a touch of sweetness, while the arugula lends a peppery taste. And the wheat berries, a whole grain, provide a nutty flavour and make this salad an excellent source of fibre.

Tip: The best way to seed a pomegranate is to slice it into quarters. Using your hands, gently split open the fruit and use your fingers to gently pry the seeds away from the peel and white membrane. An easy way to separate the seeds from the membrane is to drop the seeds into a bowl of cold water - the seeds will sink to the bottom, and the membrane will float to the top.

Servings: 8


1 1/2 cup wheat berries, rinsed

3 cups water

1 1/3 cup diced Red Delicious apple with skin on (about 1 large)

1 cup pomegranate seeds (about two medium pomegranates)

1/4 cup sliced green onions

1 1/2 cups coarsely chopped arugula


3 tablespoons olive oil

5 tablespoons apple cider vinegar

2 tablespoons maple syrup

1 tablespoon grainy Dijon mustard

4 tablespoons 100-per-cent pure unsweetened apple juice

1/4 teaspoon sea salt

freshly ground black pepper to taste


In a medium saucepan, bring water to a boil over high heat. Add wheat berries, stir, cover and simmer over low heat until wheat berries are tender, but still chewy, about 30 to 40 minutes. Remove from heat and drain any excess water, rinse wheat berries under cold water.

In a large mixing bowl combine cooked wheat berries, apple, pomegranate seeds, green onions and arugula.

In a small mixing bowl whisk together olive oil, apple cider vinegar, maple syrup, mustard, apple juice, salt and pepper.

Pour dressing over wheat berry salad; toss to coat.

Cover and refrigerate for at least 2 hours before serving.

From Leslie Beck's Longevity Diet © Leslie Beck, 2011. Reprinted by permission from Penguin Group (Canada), a division of Pearson Canada Inc.

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