Beet and apple salad with sprouted wheat berries

Apprentice LolaJean sprouted wheat berries for three days to make this delicious salad! Here are the instructions she followed. (We grow our own wheat, spelt, and rye, and the grain berries are available at the farm store and markets). Adapted from

Sprouting wheat berries takes about three days.  First soak dry wheat berries in water overnight.  Drain the wheat berries the next day and rinse them twice a day for two days until a thin white sprout forms at the end of each berry. A mason jar with a fine mesh cover as a lid, angled down is a good way to contain them as they’re sprouting. When sprouted, you can stall the  process if you refrigerate the wheat berries.  If you continued to let the sprouts grow, they would eventually form green blades of wheatgrass, which, of course, are great for juicing.

Beet and apple salad with sprouted wheat berries


  • 4 small beets (or 2 large)
  • beet greens (reserved from the beets and washed)
  • 1 1/2 cups sprouted wheat berries
  • 1/4 cup olive oil
  • 3 Tbsp unfiltered apple cider vinegar
  • 2 tbsp maple syrup
  • 1 tsp fresh ginger, grated
  • 1 apple, cored and cut into matchsticks
  • 2 Tbsp parsley, chopped
  • 1 Tbsp hot pepper sauce
  • salt and pepper to taste


  1. Cook the beets in simmering water, one hour for smaller beets, up to an hour and half for larger beets. Peel the beets, then quarter and slice them. Combine the beet greens, olive oil, vinegar and maple syrup in a large bowl. Rub the greens between your hands to help tenderize the fibrous greens. Add the remainder of the ingredients to the bowl and season with salt and pepper.

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