Maple Wheat Berry Salad

Maple Wheat Berry Salad


  • 1 ½ cups wheat berries*
  • 6 cups water
  • 5 ounces Cabot 50% reduced fat cheddar, cut in small cubes
  • 1 cup halved grape tomatoes (or diced red pepper)
  • ½ cup frozen corn
  • 1 scallion, green and white parts, sliced
  • 1 tablespoon fresh lemon juice
  • Dressing
  • ¼ cup Dijon mustard (other types will do)
  • ¼ cup maple syrup
  • ¼ cup red wine vinegar
  • ¼ cup olive oil
  • 1 clove garlic, minced
  • 1 teaspoon chopped fresh rosemary
  • Salt and ground black pepper to taste


    To make salad
  1. Combine wheat berries and water in a large saucepan, bring to boil and cook until tender, about 1 hour. Drain well and cool.
  2. Transfer wheat berries to a large bowl; add cheese, tomatoes or peppers, corn, scallion, and lemon juice.
  3. To make dressing and finish salad
  4. In a medium bowl, whisk together all dressing ingredients except salt and pepper. Pour over salad and toss together well. Cover and refrigerate for several hours.
  5. Just before serving, stir salad again and season with salt and pepper.


Find hard wheat berries in the bulk bins at the Concord Food Coop on South Main Street.

Recipe from Cabot Cooperative Creamery

Hilary Warner of Nutrition Works! LLC is a registered and licensed dietitian/nutritionist offering one-on-one nutrition counseling, dietary coaching, personalized nutrition plans, fitness plans and overall wellness consultations in Concord New Hampshire. Hilary Warner has advanced training in the treatment of eating disorders such as anorexia and bulimia. As a registered nutritionist/dietitian, Hilary helps people lower blood pressure and lower cholesterol, and counsels individuals how to improve their diet to manage gluten intolerance, celiac disease, irritable bowel disease, and other food-related health problems. If your child is overweight, Hilary can coach parents and children on how to build a healthy body with good nutrition and regular activity. Hilary Warner can help you if you want to lose weight consistently, improve your general eating habits, learn how to cook healthy meals, improve your sports performance, and get healthier through good diet! Nutrition Works! LLC is located in Concord, NH and provides nutrition counseling to individuals throughout the state of New Hampshire.