Old Grain for the New Season

 Seasonal Salad 

This is a grain most people know nothing about ... farro!  I love it because of it's health benefits (see bottom*), but also because it holds flavor well and there are so many things you can do with it.  I happened to have broccoli and pineapple in the fridge and love that combo but needed to dress it up with some flavor so I added lots of ginger, soy and sesame oil - the crushed pepper is just enough to kick it up and throw in some beans or even some almonds, pumpkin seeds and you have a well balanced carb/protein salad.  Great for athletes and moms of athletes!!

Have fun!  Let me hear back if you make some different combinations that work for you!

 

Pineapple Broccoli Farro Salad

• 0.5 cup, uncooked farro
• 1.0 cup, Vegetable Broth
• 1.0 cup, Pineapple - Raw, all varieties
• 1.0 cup, Broccoli - Raw
• 0.5 cup, Garbanzo Beans (Drained and Rinsed)
• 1.0 tbsp, fresh grated ginger 
• 2.0 Tbsp, Tamari Premium Soy Sauce - Reduced Sodium
• 1.0 tbsp, Toasted Sesame Oil
• 1.0 tbsp, Organic Raw Blue Agave Sweetener
• 0.25 tsp, Crushed Red Peppers

Directions:

1. Combine 1/2 cup farro and 1 cup of vegetable broth in a sauce pan with a lid.  Bring to a boil over high heat, reduce to low, cover and simmer for about 10 minutes. 
2. Remove from heat and let stand for a few minutes.  Fluff with fork.
3. Combine ginger, soy sauce, sesame oil, agave and crushed red pepper flakes in a small bowl.
4. Add broccoli, garbanzo beans and pineapple to cooked farro.
5. Mix dressing over the mixture.  Combine well.

 

*Health Notes on Farro:

Fiber Fix
A cup of faro has about 8 grams of cholesterol-lowering fiber. That's four times as much as white rice; brown rice weighs in at around 5 grams.
Chill Pill
Whole grains like farro are full of minerals, including magnesium, which may relieve tension and menstrual cramps.
Smart Carb
Farro's complex carbs break down slowly, keeping your energy level stable. The grain also has cyanogenic glucosides, a type of carb that may boost the immune system.


Have a fun filled, beautiful weekend!
Krista

 

Nutrition Facts
Servings 6.0
Amount Per Serving
Calories 116
% Daily Value *
Total Fat 1 g	1 %
Saturated Fat 0 g	0 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 g	0 %
Sodium 418 mg	17 %
Potassium 118 mg	3 %
Total Carbohydrate 28 g	9 %
Dietary Fiber 4 g	16 %
Sugars 6 g
Protein 5 g	9 %
Vitamin A	0 %
Vitamin C	62 %
Calcium	0 %
Iron	20 %

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.