Thursday Nugget

Healthy Recipe of the Week

Leaves changing color

Weather becoming cooler, and

Days getting shorter…

Fall is in the air!

Wild Rice & Fall Fruit Salad

Image source:
A Heart-Healthy Salad for You!


  • 1/2 cup Wild Rice
  • 1/2 cup Wheat Berries
  • 2 tablespoons Extra-Virgin Olive Oil
  • 1 tablespoon Red Wine Vinegar
  • 1/2 teaspoon Kosher Salt
  • 2 Scallions (thinly sliced)
  • 1 Gala, Mac, Fuji, or Other Crisp, Tart-Sweet Apple (diced)
  • 1/4 cup Pear (diced and dried)
  • A Few Baby Arugula Leaves


Bring a large pot of water to a boil. Stir in the wild rice and wheat berries. Boil until tender (about 25 – 35 minutes). Drain well. In a large bowl, whisk together the olive oil, red wine vinegar, and salt. Stir in the grains, scallions, apple, and pear. Garnish with arugula.


Nutrition Information

Per serving (1/4 cup): 180 calories; 5 grams total fat; 0.5 grams saturated fat; 32 grams carbohydrates; 4 grams fiber; 8 grams total sugar; 0 grams added sugar; 4 grams protein; 170 milligrams sodium






Sherwood, K. (2017). The Healthy Cook: A little bit on the side. Nutrition Action Health Letter, November Issue. Pg. 12.



About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
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