I love summer eating! It’s cool, it’s easy, bursting with sweet flavors, and satisfying. Today’s recipe is no exception. I’ve selected whole grain Farro for its high protein and fiber as well as its nutty taste and texture to contrast with the sweet, smooth peaches, the avocado’s creamy healthy fats, and finally the crunch of jicama, almonds, and greens. All the flavors come together for one yummy Summer Peach Avocado Salad. But first, why Farro?
Farro comes in three varieties: whole grain, semi-pearled, and pearled. If you are unfamiliar with this grain, know that you will want to stick with the whole farro, which leaves the germ, bran, and endosperm intact for higher nutritional benefit. These little grains are bursting with fiber, protein, magnesium, zinc, antioxidants, B vitamins, and iron. While many have shied away from whole grains in recent times, a moderate amount of complex carbohydrates, Farro in particular, has been shown to support healthy immune systems, decreased inflammation, and modulate healthy blood sugar levels and cholesterol.
Farro is an ancient grain which has been used throughout history but largely left behind in more modern cultures. It is perfect in a wide variety of foods including soups, casseroles, stuffings, and salads. Like all grains, you’ll want to rinse and/or soak it first, ideally overnight. Your soaking allows the seeds to sprout, making them more edible, easier to digest, and more readily absorbed nutrition with greater protein content.
I love the uniqueness of this grain, and what better way to boost your recipes with added nutrition? Let’s get cooking!
SUMMER PEACH FARRO SALAD, serves 4
Author: Kristen Tinker
DRESSING INGREDIENTS: Whisk together in salad bowl.
4 tsp coconut yogurt
2 tsp coconut oil
1 tsp lemon juice
1/8 tsp garlic powder
1/4 tsp pink salt (add more to taste)
1/4 tsp curry
1/8 tsp cinnamon
1/8 tsp fresh ground black pepper
1 TBSP water
SALAD INREDIENTS: place in bowl, atop dressing, separated for mixing before ready to serve. Greens and dry ingredients need to be on top. Cover and store in fridge for serving later in the day.
1/4 cup sliced almonds, toasted
1 rounded cup cooked Farro, prepared according to package directions
2 peaches, seeded and medium diced
1/2 cup red onion, finely diced
1/2 cup jicama, medium diced (celery could be used in substitute)
1 small yellow tomato, coarsely diced
1/2 avocado, diced
1 cup broccoli sprouts
3 oz Supergreens, chopped
Before serving, mix lightly to maintain a light texture. Sprouts may need help by pulling apart. Serve as a main salad or with grilled chicken or fish.
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