Whole Grains for Healthy Lives: Farro

Anyone been to Costco lately? If you go, look for a wonderful whole grain called farro in a small bag. When I was recently there, one of the promoters/preparers was making farro for customers to try in the isle. This grain is worth a try and here is a fabulous summer salad recipe using farro. Great for gatherings.

It keeps well for days especially if you omit the arugula and serve the wheat salad over a bed of arugula at mealtime.

Don’t forget to try my Quinoa recipe. Remember, good nutrition can help you control pain. Both Quinoa and farro are members of the anti-inflammatory diet.

Wheat Salad with Vegetables and Mint Vinaigrette
(by Joyce Goldstein)
For cooking the farro
Water 3 cups
Salt pinch
Farro* 1 cup

Farro is an early winter wheat that is organic and usually from Italy. If unable to find farro, may substitute with barley.

For the salad

Olive Oil 2 TBSP
Mint Vinaigrette (see recipe to follow)
Salt to taste
Black Pepper to taste
Red Onion ½ cup, chopped
Celery ½ cup, chopped
Cucumber 1 cup, peeled, seeded, and chopped
Sm. Tomatoes 4 ea, chopped
Arugula 3 cups, chopped leaves
Flat parsley ¼ cup, chopped
Fresh Mint ¼ cup, chopped

Method

1) To cook the farro, bring the water to boil and salt it lightly. Add the farro, reduce the heat to low, cover, and simmer. Check for doneness after 20 minutes. When cooked, the grain will be tender but still have some firmness at the center. Drain any remaining water.
2) Place the drained farro in a bowl, toss with the olive oil and let it cool (preferably overnight).
3) When cool, toss farro with half the dressing. Fold in the onion, celery, cucumber, tomatoes, parsley, and mint. Add remaining dressing and toss again.
4) Taste and adjust seasoning. Enjoy.

Mint Vinaigrette

For infusion

Fresh lemon juice ¼ cup
Fresh Mint leaves ¼ cup chopped

For vinaigrette

Mild Olive Oil 1 ¼ cup
Red Wine Vinegar ¼ cup
Fresh lemon juice 2 TBSP
Fresh Mint ½ cup
Honey 1 tsp
Salt ½ tsp
Directions

1) For the infusion, combine lemon juice and chopped mint in a small saucepan. Bring to a boil and remove from heat. Let steep for 10 minutes. Strain through colander into a mixing bowl, pressing to extract all the liquid. There will be about ¼ cup of liquid.
2) Add remaining ingredients into mixing bowl with infused liquid. Whisk thoroughly.

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Health and Fitness by drlasich