Better Nutrition May 2019

eating4HEALTH
Wheat Berry Salad with Pomegranates & Pistachios
Serves 4
This sweet-and-savory side combines foods shown to benefit blood pressure with a creamy,
yogurt-based dressing laced with lime. Lean protein makes it a full meal; use pre-cooked
rotisserie chicken or cubed tofu. To make this recipe gluten-free, try sorghum or brown
rice in place of wheat berries.
1 cup dry wheat berries
½ cup low-fat plain Greek
yogurt
2 Tbs. lime juice
2 Tbs. agave syrup
½ cup pomegranate
seeds
½ small red onion,
diced
¼ cup pistachios
2 cups baby arugula
8 oz. cubed cooked
chicken or tofu
Crumbled goat
cheese (optional)
1. Rinse wheat berries under cold running
water in colander. Transfer to large, heavy
saucepan, and add 2 cups water. Bring to
a boil, reduce heat, and simmer, partly
covered, 50 minutes to 1 hour, or until
tender but suntil firm. Drain, rinse, and let cool.
2. While wheat berries are cooking, whisk
together yogurt, lime juice, and agave in
small bowl. Set aside.
3. Transfer wheat berries to large bowl, and
add pomegranate seeds, onion, pistachios,
arugula, and chicken or tofu. Add yogurt
dressing, and toss to mix well. Season
with salt and pepper.
4. Chill 30 minutes before serving to allow
flavors blend, or divide among four
serving plates. Top with goat cheese, if
desired, before serving.
Per serving (with chicken): 370 cal; 29g prot;
7g total fat (1.5 sat fat); 49g carb; 50mg chol;
55mg sod; 8g fiber; 12g sugar
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
Hibiscus tea
is rich in phenols
and anthocyanins,
antioxidants that
help normalize
cholesterol and
lower blood pressure. In one study,
people who drank three servings a day
of hibiscus tea showed reductions in
both systolic and diastolic blood pressure.
In another study, hibiscus tea was as
effective at lowering blood pressure
as the blood pressure medication
Captopril. It was also more effective than
hydrochlorothiazide (HCTZ), a diuretic
used to treat hypertension, without
causing the electrolyte imbalances
associated with the drug.
Recipe Tips: Mix pomegranate juice, cooled
hibiscus tea, and sparkling water for a
refreshing mocktail; freeze strong-brewed
hibiscus tea and mint leaves in ice cube
trays and add to sparkling water; simmer
hibiscus and rooibos tea leaves with ginger
slices and cinnamon sticks, then strain and
serve hot with honey.
Yogurt and other
dairy products may
protect against
high blood pressure.
One review found a
link between low-fat dairy, especially
yogurt, and a reduced risk of hypertension;
cheese did not show the same
effect. In another study, women who ate
five or more servings of yogurt per week
showed a 20 percent reduction in their
risk for developing high blood pressure.
Researchers believe calcium, magnesium,
phosphorus, and other nutrients in dairy
play a role. In addition, dairy products
contain peptides, compounds with
bioactive properties shown to affect
blood pressure.
Recipe Tips: Whisk yogurt with tomato
sauce, garlic, and rosemary, and simmer for
a creamy pasta sauce; combine yogurt,
quick oats, flax seeds, and honey, and
refrigerate overnight for instant breakfast
oats; sauté baby spinach with garlic, curry
powder, and cumin seeds, and stir in yogurt
for a creamy Indian side.
Wheat berries
and other whole grains
are high in fiber and
other compounds that
protect against high
blood pressure. In one study, people
who ate three servings of whole wheat
or other whole grains had reduced
systolic blood pressure. Other studies
show similar effects, and whole grains in
general are linked with a reduction in
the risk of overall cardiovascular disease.
Enjoy if you're not sensitive to glutencontaining
grains or grains in general.
Recipe Tips: Soak wheat berries in water
overnight, then add to salads or oatmeal
for a chewy, intriguing texture; cook wheat
berries until tender, then sauté with wild
mushrooms, leeks, thyme, and walnuts
for a healthy pilaf; combine cooked or
soaked wheat berries with green onions,
diced carrots, red peppers, arugula, and a
balsamic vinaigrette.
Lisa Turner is a chef, food writer, product developer, and nutrition
coach in Boulder, Colo. She has more than 20 years of experience in
researching and writing about nourishing foods, and coaching people
toward healthier eating habits. Find her at lisaturnercooks.com.
46 • MAY 2019