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BTD Forums    Lifestyle    Cook Right 4 Your Type  ›  Wheat Berry and Tuna Salad
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Wheat Berry and Tuna Salad  This thread currently has 560 views. Print Print Thread
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funkymuse
Monday, June 18, 2007, 2:01am Report to Moderator Report to Moderator
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Just made this for a gathering and had to have a little taste since I had worked to hard on it... It is fabulous!  BUT NOT GOOD FOR O's!!!  

Any ideas on what can I substitute for the AVOID    items in order to make this O Secreter compliant?

1 Cup Wheat Berries
3 Tsp Dijon Mustard
3 TBL Rice Wine Vinegar
Sea Salt, Freshly Ground Pepper, Pinch of Hot Pepper Flakes
4-1/2 TBL Oilive Oil
2 Celery Stalks Diced
1 Small Onion Diced
1 Bell Pepper Diced
1 Med Apple Diced
2 6-oz cans Tuna
1 Avocado peeled and cut in chunks
2 Hard Cooked Eggs peeled and cut in chunks

Cook wheat berries in water until done about 1 - 1-1/4 hours, drain and rinse in cool water to room temp.  Put in mixing bowl.

Whisk Dijon, vinegar, salt, pepper, hot pepper flakes and olive oil.  Pour over Wheat Berries.

Add all other ingredients stirring gently until well mixed.

Add additional salt and pepper to taste.
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Paula 0+
Monday, June 18, 2007, 11:34pm Report to Moderator Report to Moderator
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Yes, I think you could use quinoa, but I need to double check that it is compliant.  I make a quinoa tuna pilaf, it's warm, with peas, onions, tuna, etc.  I love it and my family liked it too.  The recipe called for brown rice, but for some
reason I used quinoa, and it is cooked in chicken broth for added flavor.  I bet it would work.  Quinoa has a different taste, so I hope if you try it, that you like it.  
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Drea
Tuesday, June 19, 2007, 12:12am Report to Moderator Report to Moderator

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I was thinking of millet or quinoa as the grain. Not sure what to do about the avocado, though...


Let go of resistance; feel appreciation for what is, and eagerness for what is coming.
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Cathy
Tuesday, June 19, 2007, 12:37am Report to Moderator Report to Moderator
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I was thinking of using spelt berries in place of the wheat berries and using apple cider vinegar in place of the white rice vinegar.....the apple cider vinegar may change the taste of it a bit, though.
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Drea
Tuesday, June 19, 2007, 12:39am Report to Moderator Report to Moderator

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Quoted from Cathy
I was thinking of using spelt berries in place of the wheat berries and using apple cider vinegar in place of the white rice vinegar.....the apple cider vinegar may change the taste of it a bit, though.


spelt berries. that's a good suggestion.


Let go of resistance; feel appreciation for what is, and eagerness for what is coming.
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researchingthings
Tuesday, June 19, 2007, 1:05am Report to Moderator Report to Moderator
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Quoted from funkymuse
Any ideas on what can I substitute for the AVOID    items in order to make this O Secreter compliant?


Oh, definitely! The big white Italian cannellini beans (canned or you could make them from dry, yourself). Wonderful - really lovely - in a light tuna salad like you're making. I've made the salad below - it's great with red bell peppers added too - excluding the olives and black pepper.

TUNA AND WHITE
BEAN SALAD

3 Tbs. lemon juice
1 Tbs. extra-virgin olive oil
1 tsp. minced garlic
1 tsp. Dijon mustard
  Freshly ground black pepper
1 cup canned cannellini or other
   white beans, rinsed and drained
1/2 cup chopped red onion
1/4 cup pitted, chopped Nicoise olives
 2 cups peeled, seeded, and diced
   tomatoes
 3 cups baby spinach
 1 12-ounce can solid white tuna
   packed in water, drained and flaked

Whisk the lemon juice, oil, garlic, mustard,
several grindings of black pepper, and
2 tablespoons water in a large bowl. Place
the remaining ingredients in the bowl and
toss to coat. Makes 4 servings.

PER SERVING (1 3/4 cups)

Calories: 260
Total Fat: 9 grams
Saturated Fat: 2 grams
Fiber: 5 grams
Sodium: 380 milligrams
Cholesterol: 35 milligrams
Carbohydrates: 19 grams
Protein: 24 grams


That recipe's described here:
http://findarticles.com/p/articles/mi_m0813/is_5_32/ai_n13805378

... and is part of the Volumetrics book, which is about making meals that are tasty and large portion sizes but not highly caloric:
http://thevolumetricseatingplan.com/

...which was quite helpful (if you adapt for ER4YT) and written by this researcher:
http://nutrition.psu.edu/faculty/profiles.cfm?facultyid=21

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researchingthings  -  Tuesday, June 19, 2007, 1:09am
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funkymuse
Tuesday, June 19, 2007, 2:25am Report to Moderator Report to Moderator
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What great suggestions!!!!
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Lola
Tuesday, June 19, 2007, 2:58am Report to Moderator Report to Moderator

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use sprouted wheat berries.....


''Just follow the book, don't look for magic fixes to get you off the hook. Do the work.'' Dr.D.'98
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