A minty salad that's good for your blood sugar

These chewy, nutty berries are lovely in salads. Here, they're complemented by a spiced citrus vinaigrette, dried fruit and nuts that's refreshing and healthy.

• 175 ml (3/4 c) hard wheatberries or spelt berries, rinsed
• 95 g (1/2 c) dried apricots, diced
• 50 ml (1/4 c) extra-virgin olive oil
• 45 ml (3 tbsp) orange juice
• 30 ml (2 tbsp) lemon juice
• 2 ml (1/2 tsp) honey
• 2 ml (1/2 tsp) cinnamon
• 1 garlic clove, minced
• 2 ml (1/2 tsp) salt, or to taste
• Freshly ground pepper to taste
• 125 ml (1/2 c) chopped scallions
• 75 ml (1/3 c) chopped fresh mint
• 45 g (1/3 c) slivered almonds or chopped peeled pistachios, toasted

Serves: 6. Preparation time: 25 minutes. Cooking time: 1 1/2 to 1 3/4 hours.

1. Place the wheatberries in a large pot and cover generously with water. Bring to a simmer over medium-high heat. Reduce heat to medium-low, partially cover and cook until the wheatberries are tender, 1 1/2 to 1 3/4 hours (Add more water, if necessary). Drain and rinse with cold running water.
2. Meanwhile, place the apricots in a small bowl. Cover with boiling water and let soak for five to 10 minutes. Drain.
3. Combine the oil, orange juice, lemon juice, honey, cinnamon, garlic, salt and pepper in a medium bowl or a jar with a tight-fitting lid. Whisk or shake to blend.
4. Combine the cooked wheatberries, soaked dried apricots, scallions and mint in a large bowl. Add the orange juice dressing and toss to coat well. Just before serving, sprinkle with nuts.

The salad will keep, covered, in the refrigerator for up to two days.

Per serving:

• 262 calories
• 6g protein
• 32 g carbohydrates
• 5 g fibre
• 13 g total fat
• 2 g saturated fat
• 0 mg cholesterol
• 200 mg sodium

• Look for wheatberries in the bulk bins of natural foods markets and allow enough time to cook them — plan on about 1 1/2 hours for unsoaked berries.
• Soaking the wheatberries overnight in a large bowl of water can reduce cooking time to about one hour.
• Cook the wheatberries in fresh water, not the water used to soak them.

You may have to plan ahead to buy and cook the wheatberries, but you'll be rewarded with a great-tasting, whole grain salad that's truly blood sugar–friendly.