Wheat Berry Salad with Mangos, Blueberries and Cucumber

It is amazing how quickly this year is passing. It is May already and I feel as though I am just gearing up. Maybe that is because life picks up pace so quickly in the spring.

I am participating in a 32km walk to raise money for Cancer Research this fall. I have started training by walking 5km home from work a few times a week and will push myself to improve my times and my distance as I go. I am feeling very smug that I have started to train so early this year. I want to breeze through the finish line on walk day without being in pain.

I am starting to realize that eating healthy and exercising really is the key to a better life. I always knew this to be true, but now I want to stop thinking about it and do something about it. I am committing to improving my lifestyle by making it part of my day. They say if you publicly commit to doing something you are more likely to succeed. So here it goes:

I am publicly committing to exercise at least 4 times per week and to eat healthier.

Whew, I feel better already.

A few months ago I bought a wheat berry salad at my local deli and took it home to try. I fell in love with the texture and chewy grains complimented by fruit. I immediately went searching for wheat berries at my local health food store. I created my own combination of flavours by adding the mango and blueberries and then building from there. This salad makes a wonderful side dish at dinner or a main course salad at lunch.

Wheat Berry Salad with Mangos, Blueberries and Cucumber

Makes 6 servings


2 cups soft wheat berries
1 large mango
½ cup blueberries
1 large English cucumber
4 green onions (scallions)


1 tsp. red wine vinegar
2 tbsp. orange juice
Juice from ½ lemon
2 tsp. honey
2 tbsp. raspberry balsamic vinegar
¼ tsp. salt
¾ cup extra virgin olive oil


To prepare the wheat berries, it is best to soak them overnight in a large pot covered with water to 2 inches above the berries. Once wheat berries have soaked, rinse them and return them to the pot. Cover with water, making sure there is at least 2-3 inches of water above the wheat berries. Add a pinch of salt and boil for 50-60 minutes. The wheat berries will be plump and tender. Drain well and set aside.

While the wheat berries are boiling peel and chop the mango and cucumber to ¼ inch chunks. Finely chop the green onion.  Rinse the blueberries. Add all of these ingredients to a large bowl and set aside.

When the wheat berries have cooled, mix them in with the fresh ingredients until blended. In a small bowl, whisk the dressing ingredients together until well blended. Add the dressing to the salad and serve.

This recipe can be made ahead and kept in the refrigerator for 1-2 days.


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