Farro is one of the ancient grains that’s made a big comeback, and with good reason, as it brings flair, flavor, and whole-grain nutrition to the table in an easy, accessible way. It is a type of wheat that resembles grains of barley, but with a nuttier flavor and delightful chewiness. It’s also simple to make—the semi-pearled variety, which is the kind typically sold in the United States, is basically boiled just like rice—and is ready in about 30 minutes, no soaking necessary. And, like rice, you can serve it hot, or chill it for salads. Here farro is the base of a layered, main course salad with hearty kale, sweet juicy grapes, crunchy walnuts and bold feta cheese. Each of the ingredients add a flavor element that plays off the other and they all come together for a truly singular dish. You can layer it in one large dish, or in individual jars to take to work, or to a picnic.
INGREDIENTS: 1 Cup Farro 1 1/4 Cups Walnut Pieces 1/4 Cup Extra-Virgin Olive Oil 3 Tablespoons Fresh Lemon Juice 1/4 Teaspoon Salt 1/4 Teaspoon Freshly Ground Black Pepper 3 Cups Shredded Kale Leaves 1/2 Cup Finely Diced Red Onion 1/4 Cup Finely Chopped Fresh Italian Parsley Leaves 1 1/4 Cup Crumpled Feta Cheese (6 ounces) 2 Cups Quartered Red or Black Grapes
INSTRUCTIONS: 1. Cook the farro according to the directions on the package. Drain well, then place in the refrigerator to cool completely. 2. Toast the walnuts in a dry skillet over medium-high heat, stirring frequently, until fragrant and lightly browned, 3 to 5 minutes. Set aside to cool, then chop. 3. In a small bowl, whisk the oil, lemon juice, salt, and pepper. Place the kale in a medium bowl, add half of the dressing, and toss to combine. Add the onion, parsley, and remaining dressing to the farro and toss to combine. 4. To assemble the salad, place the farro in the bottom of a large glass bowl, patting down slightly. Add the kale on top of that. Sprinkle with the feta cheese. Then layer with the grapes and finally the walnuts. Alternatively, make individual salads by layering the ingredients in wide-mouthed 12-ounce (500 ml) jars.
TO REFRIGERATE The salad will keep in the refrigerator, covered tightly, for up to 3 days.
NUTRITION PER SERVING Serving size: 1 1/4 cups; Calories 370; Total Fat 24g (Mono Fat 7.7g, Poly Fat 9.6g, Sat Fat 5.6g); Protein 11g; Carb 30g; Fiber 5g; Cholesterol 20mg; Sodium 300mg; Excellent source of: Fiber, Copper, Manganese, Protein, Vitamin A, Vitamin C, Vitamin K; Good source of: Calcium, Chloride, Folate, Iron, Magnesium, Molybdenum, Phosphorus, Riboflavin, Thiamin, Vitamin B6.
Turkey Burgers Stuffed with Spinach and Feta with Herbed Yogurt and Cucumber Dip (Tzatziki)
MAKES 4 SERVINGS
By stuffing flavorful “toppings” inside a burger you turn it into a big, juicy, protein-packed pocket that can easily be made ahead. Here lean ground turkey gets the Greek treatment, filled with spinach, feta and dill, then served in a pita with a spread creamy tzatziki yogurt sauce, for a richly satisfying Mediterranean burger experience.
2 Teaspoons Olive Oil 2 Scallions, Thinly Sliced, Green and White Parts Only 2 Cups Lightly Packed Baby Spinach Leaves, Coarsely Chopped 1/4 Cup Crumpled Feta Cheese 1 Tablespoon Chopped Fresh Dill, Or 1 Teaspoon Dried 1/4 Teaspoon Freshly Ground Black Pepper 1 1/4 Pound Extra-Lean or Lean Ground Turkey Breast 1/4 Teaspoon of Salt
FOR SERVING:
Cooking Spray 4 Whole-Wheat Pita Pocket Breads 1/2 Cup Herbed Yogurt and Cucumber Dip (Recipe Follows) 1 Cup Shredded Romaine Lettuce 1 Medium Tomato, Chopped
INSTRUCTIONS: 1. Heat the oil in a medium skillet over medium-high heat. Add the scallions and cook, stirring, until softened, about 2 minutes. Add the spinach and cook , stirring, until wilted, about 1 minute. Remove the pan from the heat. Stir in the feta cheese, dill, and 1/8 teaspoon of the pepper. If planning to freeze or refrigerate the burgers, allow the mixture to cool completely before making the patties.
2. To make the patties, divide the turkey into 4 equal-size rounds. Make 2 equal-size patties out of each round so you have 8 patties total. Put 2 tablespoons of the spinach-feta mixture onto half of the patties. Top with the remaining patties working the turkey around the edges to seal the burgers closed. Season the burgers on both sides with the salt and remaining 1/8 teaspoon pepper. The burgers may be refrigerated or frozen at this stage.
3. To continue, spray a nonstick grill pan with cooking spray and heat over medium-high heat, or prepare the grill. Grill until cooked through, about 5 minutes per side. Transfer the burgers to a plate.
4. Place the pitas, in batches if necessary, on the grill or grill pan to toast, about 30 seconds per side. Slice the top 1/4 off of each pita and open to form a pocket. Spread about 2 tablespoons of the Herbed Yogurt and Cucumber Dip inside a pita, then place a burger into the pita along with about 1/4 cup of the lettuce and about 2 tablespoons of the tomato.
Herbed Yogurt and Cucumber Dip (Tzatziki)
This fresh-tasting, creamy, herbal condiment can be used as a sauce dip, or spread to add a luxurious flavor dimension to all kinds of foods. Spread it on sandwhiches and burgers, serve it as a dip for vegetables and pita chips, or use it as a sauce for fish or chicken.
INGREDIENTS
1 Medium English Cucumber, Trimmed, Unpeeled 1 1/2 Cups Low-Fat Plain Greek Yogurt 2 Tablespoons Extra-Virgin Olive Oil 2 Tablespoons Chopped Fresh Italian Parsley Leaves 1 1/2 Tablespoons Fresh Lemon Juice 2 Small Cloves of Garlic, Finely Minced 1 Teaspoon Finely Grated Lemon Zest 1/2 Teaspoon Salt 1/8 Teaspoon Freshly Ground Black Pepper
INSTRUCTIONS
1. Coarsely grate the cucumber on a box grater. Place it in a fine-mesh strainer and strain for a minute or two, pressing out the liquid. 2. In a medium bowl, stir together the grated cucmber, yogurt, oil, parsely, lemon juice, garlic, lemon zest, salt and pepper.
TO REFRIDGERATE
The dip will keep in an airtight container in the refridgerator for up to 5 days. Give it a stir before serving. Freezing is not recommended.
NUTRITION
Serving Size About 1/4 cup, Calories 60, Total Fat 4.2 (Mono Fat 2.5g, Poly Fat 0.4g, Sat Fat 1g), Protein 4g, Carb 3g, Fiber 0g, Cholesterol 5mg, Sodium 160 mg, Excellent Source of Vitamin K
Spinach Salad with Roasted Squash, Pumpkin Seeds, and Pomegranate
MAKES 4 SERVINGS
This salad is a true celebration of the tastes and colors of the fall-winter season, with chunks of sweet, orange squash contrasting the juicy, tart crunch of pomegranate, and nutty toasted pumpkin seeds, all atop fresh leafy greens dressed in a maple-sweetened vinaigrette. It is a stunning way to make an everyday dinner feel special. Add some roasted chicken, pork, or beans to make it a main course.
INGREDIENTS: 4 cups (1/2-inch cubes) butternut squash (about 1 pound) ¼ cup extra-virgin olive oil, divided 1 tablespoon plus 2 teaspoons pure maple syrup, divided ½ teaspoon salt, divided 1/3 cup shelled pumpkin seeds 2 tablespoons cider vinegar 1 ½ teaspoons Dijon mustard 1/8 teaspoon freshly ground black pepper 5 cups lightly packed baby spinach, or baby kale ½ cup pomegranate arils
INSTRUCTIONS: 1. Preheat the oven to 400°F.
2. Toss the squash with 1 tablespoon of the oil, 2 teaspoons of the maple syrup, and ¼ teaspoon of the salt and place in a single layer on baking tray. Roast, stirring once, until tender and browned, 35 to 40 minutes. Set aside to cool.
3. Spread the pumpkin seeds out on another baking tray and place in the oven until fragrant and toasted, 6 minutes. Set aside to cool. In a small bowl whisk together the remaining 3 tablespoons olive oil, the cider vinegar, the remaining 1 tablespoon maple syrup, the mustard, the remaining ¼ teaspoon of salt, and the pepper. The salad may be made ahead up to this point.
TO SERVE Toss the spinach with the dressing, put about 1 ¼ cup on each serving plate then top each with about 1/3 cup roasted squash, a heaping tablespoon of the pumpkin seeds, and 2 tablespoons of the pomegranate arils.
NUTRITION PER SERVING Serving Size: 1¼ cup greens, 1/3 cup squash, 1 heaping tablespoon pumpkin seeds, and 2 tablespoons pomegranate arils, Calories 310; Total Fat 20g (Mono Fat 11.7g, Poly Fat 4g, Sat Fat 2.9g); Protein 8g; Carb 32g; Fiber 7g; Cholesterol 0mg; Sodium 380mg
TO REFRIGERATE: Store the roasted squash, toasted nuts, dressing, and washed and dried spinach separately in the refrigerator for up to 4 days. Allow the dressing to come to room temperature before serving. To make an individual serving, toss 1 tablespoon of the dressing with 1 ¼ cup spinach, then proceed with the remaining “to serve” directions.
