Nutrient-Rich Wheat Berry Salad with Raisins and Pistachios

Wheat berries are a health buff’s dream come true. The whole wheat kernels are filled with fiber, protein, iron, vitamin E and magnesium and remain virtually unprocessed, packing a nutrient-rich punch to your diet.

Wheat berries can be ground into whole wheat flour and develop a chewy consistency with a nutty, mild taste when cooked whole. You can add wheat berries to hot cereal, as a healthier alternative to rice or to make a creative salad.

In addition to its delicious taste, you can prepare all of the ingredients for this salad while the wheat berries cook.

Nutritional Information:
Amount per serving

• Calories: 240
• Fat: 8.9 g
• Saturated fat: 2.3 g
• Monounsaturated fat: 4.8 g
• Polyunsaturated fat: 1.3 g
• Protein: 7.2 g
• Carbohydrate: 36.8 g
• Fiber: 5 g
• Cholesterol: 4 mg
• Iron: 0.7 mg
• Sodium: 284 mg
• Calcium: 28 mg

Ingredients:

• 1 cup uncooked wheat berries (hard winter wheat)
• 3/4 teaspoon salt, divided
• 3 tablespoons pistachios, shelled
• 2 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 2 teaspoons honey
• 1/2 teaspoon ground coriander
• 1/2 teaspoon fresh ginger, grated and peeled
• 1/2 cup golden raisins
• 1/4 cup thinly sliced green onions
• 2 tablespoons fresh cilantro, chopped
• 1/2 cup (2 ounces) crumbled goat cheese

Preparation:

1. Preheat oven to 350 degrees.
2. Place wheat berries and 1/2 teaspoon salt into a medium saucepan. Cover with water to 2 inches above wheat berries and bring to a boil. Cover, reduce heat to medium-low and simmer for 1 hour or until tender. Drain.
3. Place pistachios on a baking sheet. Bake at 350 degrees Fahrenheit for 8 minutes, stirring once. Cool slightly and chop.
4. Combine oil, juice, honey, coriander, ginger and remaining 1/4 teaspoon salt in a large bowl, stirring with a whisk. Add hot wheat berries and raisins; stir well to combine. Let stand for 20 minutes or until cooled to room temperature.
5. Add nuts, 1/4 cup green onions and cilantro to wheat berry mixture. Transfer to a serving bowl and sprinkle with goat cheese.

This recipe is courtesy of Jackie Mills, MS, RD, Cooking Light (April 2010).

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Taking Vitamin and Mineral Supplements: Make time even if you feel fine!

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, outlines the important vitamin and mineral supplements to take after weight loss surgery.

After weight loss surgery, you need to commit to taking a regimen of vitamin and mineral supplements for the rest of your life. Eating smaller amounts of food means your body receives fewer nutrients. In addition, after gastric bypass or sleeve gastrectomy surgery, your system does not absorb some vitamins and minerals as well.

This table highlights the functions of several key nutrients and the symptoms of their deficiency. The damage to your body from many of the deficiencies is permanent, so be sure to follow your dietician’s instructions for taking supplements and have your lab values checked routinely with your primary care physician.

NUTRIENT	WHAT IT DOES	DEFICIENCY
Vitamin B1 (thiamine)	Helps all cells of the body produce energy from carbohydrates	Fatigue, weak muscles, nerve damage
Vitamin B12	Works with folate to make red blood cells Vital part of every cell Helps body use fatty acids and some amino acids	Anemia, fatigue Permanent nerve damage including tingling or numbness in hands and feet
Folate (folic acid)	Plays essential role in making new body cells Works with B12 to form hemoglobin in red blood cells Helps reduce risk of neural tube defects (spina bifida) in developing fetus	Anemia caused by malformed blood cells that won’t carry as much oxygen Increased risk of neural tube defects in developing fetus
Vitamin A	Promotes normal vision, helps eyes see normally in the dark Promotes growth and health of all cells Keeps tissues healthy to prevent infection Works as an antioxidant	Night blindness Dry, scaly skin Reproductive problems
Vitamin D	Promotes absorption of calcium and phosphorus Regulates amount of calcium in blood	Osteoporosis (loss of bone mass) Osteomalacia: softening of bones
Calcium (**NOTE: Supplements are still needed even if blood levels are normal)	Helps bones remain strong by slowing rate of bone loss with age Helps muscles contract and heart beat Promotes normal nerve function	Osteoporosis
Iron	Essential part of hemoglobin that carries oxygen in blood Supports healthy immune system	Iron deficiency anemia Fatigue Infections

- Cara Stewart, RD, LDN

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Feeling Tired or Sluggish? The Culprit Could be Iron

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, discusses the impact bariatric surgery has on iron levels and provides tips for iron supplements.

Your body uses iron to produce red blood cells. Insufficient iron in your diet may put you at higher risk for developing iron deficiency or iron deficiency anemia. Iron deficiency is a condition in which the body does not produce enough normal red blood cells for optimal health. Symptoms of iron deficiency include:

• Tiredness
• Shortness of breath
• Decreased physical performance
• Learning problems in children and adults
• Increased risk for infection

People who have had bariatric surgery are more prone to iron deficiency because of their reduced intake of iron-rich foods, such as red meat, seafood, and poultry. In addition, gastric bypass and sleeve gastrectomy patients produce less stomach acid, which can interfere with iron absorption. Maintaining an optimal iron level is particularly challenging for people who have had gastric bypass, as the surgery circumvents the primary site of iron absorption.

While some people with bariatric surgery are still able to obtain adequate iron from food, others rely on iron supplements to maintain a healthy iron level. For those who require iron supplements, the following tips can help maximize iron absorption while minimizing any unpleasant side effects.

• Take 250 mg of vitamin C or consume foods rich in vitamin C when taking an iron supplement. Examples of good sources of vitamin C include:

- Bell Pepper
- Broccoli
- Brussel sprouts
- Citrus fruits
- Cantaloupe
- Cauliflower
- Kale
- Parsley
- Strawberries

• Take iron supplements with food to prevent nausea or abdominal discomfort.

• Prevent constipation by consuming adequate fiber through your diet and supplements, drinking enough fluids and exercising regularly.

• Avoid calcium supplements and dairy when taking an iron supplement or consuming iron-rich food. Calcium can inhibit the absorption of iron. Separate consumption of calcium and iron by at least two hours.

• Avoid tea, cola, coffee, red wine, pomegranates and berries when taking an iron supplement or eating iron-rich food. These foods and beverages contain tannins, which can inhibit iron absorption.

Make sure to check with your healthcare team to determine whether an iron supplement might be helpful for you.

- Cara Stewart, RD, LDN

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