Our dear friends Matt and Tiffany had us over for dinner Friday night (picture above from Matt’s iPhone – not bad!). Tiffany is a wonderful cook and I’m always anxious to see what she prepares! Friday she made lamb on the grill (so lean!) and a dish with a new grain (to all of us!): farro.
I’ve somewhat shamefully admitted my distaste for quinoa, but with that one exception, I love all grains. And farro just may be my favorite. Yum! For directions on how to cook farro, go here.
Farro is native to the Middle East but is primarily grown in northern Italy. It is most similar to barley and wheat berries and has a firmer texture and a nutty flavor. Farro is also nutritional superior to many other whole grains as it contains less calories and lots of fiber.
Per 1/2 cup (cooked):
- Farro = 100 calories; 3.5 g. fiber
- Quinoa = 127 calories; 2 g. fiber
- Millet = 104 calories; 1.15 g. fiber
- Bulgar = 125 calories; 4 g. fiber
- Buckwheat = 129 calories; 4 g. fiber
Greek Farro Salad adapted from The Food Network (and Tiffany 🙂 )
1 1/2 cups farro (dry), cooked
1 cucumber, unpeeled, seeded, and diced
1 red bell pepper, large-diced
1 yellow bell pepper, large-diced
1 pint cherry or grape tomatoes, halved
1/2 red onion, sliced in half-rounds
1/2 pound 6 ounces feta cheese, 1/2-inch diced (not crumbled)
1/2 cup kalamata olives, pitted and halved
For the vinaigrette:
2 cloves garlic, minced
1 teaspoon dried oregano
1/2 teaspoon Dijon mustard
1/4 cup red wine vinegar
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/2 cup 1/3 cup olive oil
Place the cooked farro, cucumber, peppers, tomatoes and red onion in a large bowl.
For the vinaigrette, whisk together the garlic, oregano, mustard, vinegar, salt and pepper in a small bowl. Still whisking, slowly add the olive oil to make an emulsion. Pour the vinaigrette over the vegetables. Add the feta and olives and toss lightly. Set aside for 30 minutes to allow the flavors to blend. Serve at room temperature. Serves 12 (3/4 cup per serving)
Nutrition Information (per serving): 243 calories; 15.4 g. fat; 505 mg. sodium; 20.9 g. carbohydrate; 2.4 g. fiber; 6.5 g. protein
Result: DEE-LISH-US! This is such a wonderful dish! I plan to serve it tonight with chicken and have leftovers all week for lunch! Mmm mmm!
And breakfast for the week…
Vegan Banana Nut Muffins slightly adapted from The Clean Eating Mama
3 large ripe bananas
1/4 cup vegetable canola oil OR 1/4 vegan butter like Earth Balance
1/2 cup (organic) raw sugar – I used turbinado
1/2 cup (organic) brown sugar
1 cup (organic) all-purpose flour
1 cup (organic) whole wheat pastry flour
1 tsp salt
1 tsp baking soda
1 tablespoon cinnamon
1 teaspoon ground nutmeg
1/2 teaspoon ground ginger
1/2 cup walnuts
Preheat oven to 360º F.
Cream sugar/oil with sugar. In a separate bowl mash bananas with a potato masher or fork. Add bananas to butter and sugar and mix well.
Add the dry ingredients to the wet, making sure to scrape the sides and mix well. Stir in nuts at the end. Spray cooking spray in a muffin tin or add muffin cups and add batter into each slot – 3/4 of the way full. Bake for 25 minutes. Yield: 12 muffins
Nutrition Information (per muffin): 233 calories; 8.1 g. fat; 190 mg. sodium; 39 g. carbohydrate; 2.4 g. fiber; 2.2 g. protein
Result: So flavorful! I love, love, love vegan baked goods — the higher calories for the oil is always worth it! 😀
I loved reading about your spouses/significant others and what they “appreciate” most. I feel in good company with Mr. Prevention, after all. Maybe we should start a support group? 😉
Let’s do a THIS or THAT today…(leave your selections as a comment)
iced tea or iced coffee
lemonade or limeade
cookie or brownie
run or bike
red grapes or green grapes
spinach or lettuce
dog or cat
red sauce or cream sauce
red wine or white wine
cauliflower or broccoli
For me: iced tea, limeade, cookie, run, red grapes, spinach , dog, red sauce, red wine, broccoli
Excited for my hockey game today! I haven’t played all week! 😀
Have a great day-before-Monday!