Tag Archives: cranberries

heart-healthy red salad for your valentine

It’s not often that you’ll see me extolling a dish for its hearth healthy qualities. It’s not that I don’t care about good health, it’s more that I prefer to focus on eating a diet that is balanced, with the philosophy that “all things in moderation” will render it unnecessary to have to specifically seek out recipes that are low cholesterol or low fat or whatever. But at the beginning of this year, Marvin let it be known that he’d like us to eat less meat and more vegetables and grains. He specifically requested whole grain salads, which I already make from time to time and which are great for quick lunches when you have the hectic schedule of a freelance photographer.

I happily obliged by adapting a recipe from Once Upon a Tart (a great cookbook for soups and side salads) with wheatberries, beets and pomegranate. The recipe instructs you to fold in the beets and pomegranate at the end so they don’t stain the salad, but I wanted the dramatic, deep reddish-magenta hue to soak into the wheatberries… so much prettier and seasonally appropriate. The salad is quite good as it is, but even better with a little crumbled feta or fresh goat cheese on top. (This I would add at the last minute though, since I draw the line at pink cheese.) Although there’s no reason not to make this any time of the year, it would make a dramatic Valentine side dish- I plan to serve it alongside a venison tenderloin tomorrow. And you can serve it feeling comforted in the knowledge that you’re not potentially bringing about your loved one’s early demise with rich foods. If you do have a decadent main dish or dessert planned, no worries- it’s all about balance.

Wheatberry Salad with Beets, Pomegranate & Cherries (loosely adapted from Once Upon a Tart)
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Prep time: 15 minutes/ Cook time: 30 minutes (inactive)/ Serves 8 as a side dish

2 cups wheatberries, rinsed
1 lb beets, peeled with a vegetable peeler and quartered
¼ cup dried cherries, chopped (cranberries may be substituted)
1 shallot, minced
seeds and juice of 1 pomegranate
2 Tbs red wine vinegar
2 Tbs olive oil plus additional for roasting beets
½ tsp salt plus additional for cooking
2 tsp minced fresh thyme
a few turns of black pepper
optional: 2 ounces crumbled feta or goat cheese

Preheat oven to 425°. Toss the beets with a little olive oil, salt and pepper and place on a foil-covered baking sheet. Roast until they are easily pierced with a fork, about 25-30 minutes.

Meanwhile, put the wheatberries in a medium pot with a lid. Cover with plenty of cold, salted water. Bring to a simmer and cook, covered, until done (about 20 minutes)- they should yield to the tooth but remain pleasantly chewy. Drain, return to the pot, add the cherries or cranberries and cover (this helps plump the fruit).

While the beets and wheatberries are cooking, combine the shallot, pomegranate juice, vinegar, and salt. You can do this in the bowl you plan to serve the salad in.

When the beets have cooled enough to handle, cut them into ½-inch dice. Place all ingredients except olive oil in a serving dish and stir well to combine, adding the olive oil after the wheatberries have had a chance to soak up some of the vinegar and pomegranate juice. Taste and adjust seasonings, adding more salt, vinegar or pepper as needed. If desired, serve with crumbled feta or goat cheese on top.