Whole wheat can be a nutritious and delicious part of a balanced meal. Wheat, in its natural unrefined state, features a host of important nutrients. So, to reap the benefit of wheat it is important to choose wheat products made from whole-wheat flour rather than flours refined and stripped of their natural goodness.

This salad combines wheat with walnuts for a super-healthy side dish or snack. It is easy to make and so tasty! Wheat berries are available at Henry’s or Whole Foods Market.

Wheat berries should be stored in an airtight container in a cool, dry and dark place. The optimal way to store wheat products such as flour, bulgur, bran and germ is in an airtight container in the refrigerator because the cooler temperature will help prevent it from becoming rancid.

A note on wheat: I treat a fair amount of clients with food allergies; they are real and can affect different people in different ways. It is best to observe your reactions to foods and if a food is not good to you, don’t eat it. There are labs that can do a food allergy panel for you as well.

Although allergic reactions can occur to virtually any food, research studies on food allergy consistently report more problems with some foods than others. It turns out wheat is one of the foods most commonly associated with allergic reactions. Other foods commonly associated with allergic reactions include: spinach, cow’s milk, soy, shrimp, oranges, eggs, chicken, strawberries, tomato, peanuts, pork, corn and beef. These foods do not need to be eaten in their pure, isolated form in order to trigger an adverse reaction. For example, yogurt made from cow’s milk is also a common allergenic food, even though the cow’s milk has been processed and fermented in order to make the yogurt. Ice cream made from cow’s milk would be an equally good example.

Some of the most common symptoms for food allergies include eczema, hives, skin rash, headache, runny nose, itchy eyes, wheezing, gastrointestinal disturbances, depression, hyperactivity and insomnia. Individuals who suspect food allergy to be an underlying factor in their health problems may want to avoid commonly allergenic foods.

Salt and freshly ground black pepper

In a large pot combine the wheat berries and enough water to come two inches over the wheat berries. Bring to a boil and cook uncovered for one hour, or until tender. Drain and let cool. Toast the walnuts in a medium dry skillet over medium-high heat until fragrant, or two to three minutes.

In a large bowl, combine the wheat berries, walnuts, celery, dried cherries, scallions, parsley, olive oil and lemon juice. Season, to taste, with salt and pepper.