March-April 2018: One-dish Meal Part Deux!

Wheatberry salad with Mushrooms, Asparagus, Red pepper, Sprouted Tofu and Pine Nuts

A 5-ingredient dish that is a full meal. Simple to cook, delicious, and nutritious - a triple whammy!  Who doesn't want that?!? 


In wheat berries the wheat kernel is left intact so none of the nutrients are stripped away. A cup of cooked wheat berries is packed with fiber, protein and iron. It is also rich in vitamin E, a cell-protecting antioxidant, and magnesium, which is good for healthy bones and muscles

Asparagus is full of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. That's good news if you are watching your blood sugar.

Cremini mushrooms are an excellent source of many minerals including copper, selenium and phosphorus. They are also an excellent source of B vitamins, especially B2, niacin and pantothenic acid. In addition, they are a very food source of potassium, zinc, vitamin B1 and manganese.

Red peppers have the highest amount of Vitamin C concentration among all bell peppers. Besides being a powerful antioxidant, vitamin C helps to absorb iron. If you are iron deficient, try combining red peppers with your iron source for maximum absorption. They also contain several phytochemicals and carotenoids, particularly beta-carotene, which lavish you with antioxidant and anti-inflammatory benefits.

Sprouted tofu is made from sprouted soybeans as opposed to regular tofu that is made with whole soybeans. When beans or seeds are sprouted, they're more nutritious and easier to digest than the regular beans or seeds. Tofu in any form is a great source of vegetarian protein and contains all eight essential amino acids. It is also an excellent source of iron and calcium and the minerals manganese, selenium and phosphorous. In addition, much like mushrooms, tofu is a good source of magnesium, copper, zinc and vitamin B1.

Pine nuts contain nutrients that help boost energy, including monounsaturated fat, protein and iron. In fact, they have the highest concentration of protein per serving among all nuts and seeds. In addition, they are a good source of magnesium, low levels of which can lead to fatigue

Click here for the recipe.