Diabetic Cooking

Fennel Wheat Berry Salad

Whole grains have a range of health benefits, including reducing the risk of heart disease and certain types of cancer and possibly improving blood glucose control. Perfect for a picnic, this whole-grain salad is low-carb, simple to make — and sure to disappear fast!



  • 3 cups water
  • 1/2 cup wheat berries
  • 1/4 teaspoon salt
  • 3 cups coleslaw mix
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • 1 tablespoon honey
  • 1 1/4 teaspoons whole fennel seeds, toasted


Combine water and wheat berries in medium saucepan. Bring to a boil. Reduce heat and simmer, covered, about 1 hour or until wheat berries are tender. Drain off any water. Place wheat berries in large bowl; cover and refrigerate at least 1 hour.

To prepare salad dressing, whisk together vinegar, olive oil, honey, and fennel seeds, if desired, in small bowl. Add cole slaw mix to wheat berries. Drizzle with dressing; toss until coated. Serve immediately.

Tip: For a more colorful salad, choose a coleslaw mixture that contains both green and red cabbage.

Yield: 6 servings.

Serving size: 2/3 cup.

Nutrition Facts Per Serving:
Calories: 81 calories, Carbohydrates: 13 g, Protein: 2 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 102 mg, Fiber: 2 g

Exchanges per serving: 1/2 Bread/Starch, 1/2 Fat, 1 Vegetable.

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