The Catcher in the Rye

Iron Chef look out, you have some competition. Lately I’ve been experimenting with [rye berries]( in an attempt to add more whole grains to my diet. I love nutty, grainy salads such as tabbuleah and barley so I was curious about rye berries. I’ve been making a Greek-type salad which has won rave reviews from friends but I wanted to do something different so today I tried a sweeter salad. The results were great! I’ll share the salad with you, but please note I made this up so quantities are approximate.


Sweet Rye Berry Salad

4 cups cooked rye berries (1 cup + 4 cup water. Boil for 1 hour or until tender)

1-2 T honey

2-4 T rice wine vinegar

diced dried apricots (around 15 whole)

2-5 T Craisens

2-3 oz. reduced fat blue cheese

2-3 T toasted slivered almonds

Salt/pepper to taste


Rinse rye berries and drain well. Place in large bowl and add ingredients. Taste and tweak to desired flavor. Refrigerate and eat when cool. Yum!


I do the same thing for the Greek salad only using the following ingredients:

2-3 oz. reduced fat feta (I don’t use fat free ’cause it’s gross)

2-3 T chopped roasted red peppers (I use the ones in the jar)

2-3 T chopped Kalamata olives

1- 1 1/2 T [Greek seasoning](

Garlic/pepper to taste

Mix well and drizzle with olive oil (just a little for flavor). Can be served cold or hot.

1 Comment

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One response to “The Catcher in the Rye

  1. I can testify–it’s awesome! Don’t think about it, just go to the store and get the goods, make this and impress your friends!

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