AUTUMN WHEAT BERRY SALAD W/WILD SALMON
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I get a lot of questions that start with “should I be eating/not be eating (fill in the blank)?” And I encourage you to reach out to me any time by email (firstname.lastname@example.org) or comment on any post with any dietary questions!
The truth is that while I’m currently experimenting with a lower-carb, higher fat, animal protein diet (see #rhketochallange on Instagram), I am not a fan of rigid diets that restrict certain types of foods and food groups.
There are of course medical, moral and religious reasons for eating a certain way, but excluding these and talking exclusively about OPTIONAL diets here, I think that the only reason to cut something out of your diet is if it causes digestive discomfort, or other physical discomfort such as joint inflammation.
And of course, you know by reading this blog that I encourage eliminating inflammatory and cancer-causing foods like processed foods, chemical-laden foods, sugar, and excess sodium, and replacing them with nutrient-dense, organic, sustainably-raised whole foods.
So where does that leave wheat? Wheat is certainly vilified these days, and the truth is that eating excess amounts of commercially raised, hybridized wheat will most likely leave you feeling bloated, sluggish, and with brain fog.
However, there are alternate options, and that’s why I’ve been recommending Jovial Foods wheat products. Jovial Foods einkorn wheat is sourced in Italy, and hasn’t been hybridized. Molecularly it has remained the same for 12,000+ years, so you can eat it and not experience the gastrointestinal and other side effects you may experience eating - say for example - a loaf of commercially raised wheat bread. They have an expansive product line that also includes gluten-free free products like a low-sugar tomato sauce, and alternative pastas.
I’ve used their flours for baking and finally tried the non-hybrizied wheat berries and this is an outstanding grain. Wheat berries are the whole-grain form of wheat, They are NOT gluten-free, but since the wheat kernel is left intact, virtually none of the nutrients are stripped away. A cup of cooked wheat berries has about 300 calories and is packed with fiber, protein and iron. Tasty sprouts are loaded with vitamin E, a cell-protecting antioxidant, and magnesium, which is good for healthy bones and muscles. And just 1/4 cup contains 4.5g of protein. I use Jovial Foods because their wheat berries are both non-hybridized and also organic!
Unless you are gluten-free, I highly recommend adding these into your diet, as I did here in this hearty Autumn Wheat Berry Salad with Wild-Caught Salmon. They are also an excellent addition to soups, breakfast bowls, or even just plain as a side dish. And wheat berries can be ground up and used for baking everything from bread to muffins to pancakes!
All of the organic produce and wild-caught fish used in this recipe was delivered by Milk & Eggs. I chose Escarole because it’s a hearty, bitter green, perfect for Fall recipes, and the bitterness is a great contrast to the sweetness of Acorn Squash
Note: You can make this recipe vegan/vegetarian by eliminating the salmon, and by using avocado oil and/or coconut oil for the fats. Substitute bone broth with water, or vegetable stock.
WHAT YOU’LL NEED:
- 1 Acorn Squash
- 1 Head Escarole (or any other hearty green such as kale, arugula, etc…)
- 1/2 Box of Jovial Foods Wheat Berries
- 2-4 Pieces of Wild-Caught Salmon
- Fourth & Heart Ghee Spray (or other cooking spray)
- Fourth & Heart Truffle Salt Ghee (or other fat)
- 1/2C Pasture-Raised Bone Broth (I use BrothRX, use the code RH15 for 15% off!)
- Avocado oil (okay to sub olive oil)
- Sea Salt
LET’S DO THIS:
- Preheat oven to 400 degrees. Line a baking sheet with foil and spray with Fourth & Heart. Cut the Acorn Squash in half lengthwise. Scoop out the seeds, and then using a large, sharp knife, cube the acorn squash (large dice size). Place the Acorn Squash cubes on the baking sheet, spray them with Fourth & Heart, and place them on the 2nd rack from the top in the oven. Set a timer for 20 minutes. Once the timer goes off, toss with a spatula and place back in the oven for another 5-10 minutes until fork-tender.
- While the Acorn Squash is baking, bring 3C of water to a boil. Add 1T of avocado oil and a few pinches of salt to the boiling water, and then add 1.5C of the Wheat Berries. Simmer for 30-35 minutes until all of the water is absorbed.
- While the Acorn Squash and Wheat Berries are doing their thing, wash your greens in a salad spinner, and then chop.
- Heat 1/4C of the Bone Broth in a large skillet to boiling, then add the chopped greens and allow to wilt in the bone broth. Remove from heat, season with a bit of salt, and set aside.
- In a large cast-iron skillet, melt 1T of Truffle Salt Ghee (or other fat). Cook the Salmon on one side until almost opaque, flip, and cook on the other side until browned. Add the other 1/4C of Bone Broth, keeping the head on until the broth is absorbed. This will make the salmon tender on the inside, and crispy on the outside.
- In a large bowl, combine the Wheat Berries, wilted Escarole, and roasted Acorn Squash. Season with salt as needed. Then toss in the Pomegranate Seeds.
- To plate, serve the Fall Wheatberry Salad with 1/2 to a full piece of the seared salmon.