What the heck is farro and what do I do with it?

I have a confession to make (appropriate, right?)...I don't eat the "recommended" amount of grains each day.  Not because I'm cutting carbs or concerned about bread or even because I don't like them.  I just don't think about them the way I do other foods.  I eat tons of fruits and vegetables, lean proteins...even some dairy or dairy alternatives...but grains just don't always appeal to me.  When I do eat whole grains, it's usually as a slice or two double fiber bread or oatmeal, sometimes I make rice or quinoa as a side for dinner.  However, that may be changing.

Not too long ago, I was introduced to farro and this weekend I made a new delicious whole grain recipe and I couldn't wait to share it with you.  Have you tried farro?  You totally need to, because it's super yummy.  It's chewy and hearty, with a tenderness and robust flavor that's not overwhelming, but makes you want to eat it at every meal.  It's an ancient grain and high in fiber, protein, and minerals like magnesium and iron.  This is a recipe that takes a little time, but is completely worth it.  Enjoy!

Farro Risotto
1 Tbs unsalted butter
1/2 onion, finely diced
2 carrots, finely diced
1 garlic clove, finely diced
1 small celery rib, finely diced
1 cup farro
2 cups water or chicken stock (plus more as needed)
1 Tbs chopped fresh sage
1 teaspoon Herbs de Provence
Pinch of salt
Pepper to your taste
1/4 cup grated Parmesan
Zest of one lemon and the juice of 1/2

In a heavy bottom pan (or in a rice cooker), melt butter and add onion through farro.  Saute on medium high heat until onion begins to be translucent and farro begins to toast.  Add 1 1/2 cups of the water or stock, herbs and salt and pepper, then cover and simmer. 

 Periodically, check the farro, stir and add more water or stock until the farro is tender, but al dente.  This will take 45-55 minutes.  When the farro is ready, add the Parmesan, lemon zest and juice and stir to combine.  Adjust salt and pepper to taste.

This risotto is not creamy like traditional risotto - maybe it's more like a cross between a risotto and a pilaf.  You could replace some of the liquid with wine, add mushrooms, chopped nuts, or omit the cheese and butter (use olive oil instead) for a vegan option. It's great served as a side with some roasted beets and a green salad, with or without a side of blackened chicken, or as a vegetarian main entree.

Quick, Quick Eggs and Veg for Breakfast

I love breakfast.  If you know me very well, you know that I wake up hungry...HUNGRY!  Pretty much every day, I wake up thinking about breakfast.  Sometimes I actually go to bed thinking about breakfast.  I don't know what it is.  Fond memories of pancakes and biscuits and omelets?  Yeah, that's probably it.  But these days, I don't have time to make those.  Enter super easy, nutrient-packed breakfast like this - scrambled egg, veggie, cheese mugs.  For the record, I am not the inventor of the egg mug, but I love the idea and have incorporated it into my eating habits.  Anyway, here's a simple step-by-step so you too can enjoy the deliciousness and ease of this breakfast treat - which, BTW takes only about 5 minutes to make.

 Step 1: Assemble your ingredients. In this serving for me one, I used 2 eggs (kinda small ones that I got from my parent's next door neighbor), a couple of sugar-sweet tomatoes from my garden, some leftover broccoli, and Mexican shredded cheese.  Spray the inside of the microwave safe mug with cooking spray (otherwise, your eggs will be stuck in there forever and no one wants eggs in their coffee).

TIP: This is a great way to get veggies in at breakfast. Eggs and veggies go together perfectly!  I could have used some raw or cooked spinach, cauliflower, shredded carrots, onions, or potatoes or any combination of those and it would be great.

 Step 2: Scrambled the eggs with a tiny bit of water, salt and pepper, and then add all of the other ingredients and mix together.  The water produces steam, which helps cook the eggs and makes them fluffier.

If you want to, you can use one whole egg and one or two egg whites for a little less fat, but I love whole eggs.  I don't eat them every day, but I do eat them 3-4 times per week. The yolk contains lots of nutrients, including lutein and zeaxanthin, which protect eyes and choline, which may provide some protection for the brain.  And, Lord knows, I need my eyes and brain protected.

Step3:  Pour the ingredients into your prepared mug and microwave for 1 minute.

 Step 4: After one minute, stir the mixture and then cook for one more minute.  The egg mixture will puff up like crazy - it's really a souffle afterall - but shouldn't go over the rim.  As you can see here, it will settle right back down the moment you take it out of the microwave.

That's it!  A protein-filled, nutrient dense, delicious start to the day...in about 5 minutes.  No excuses for skipping breakfast!

A Taste of Fall

A Taste of Fall

I love to bake.  But I don't love what it does to my thighs.  So I don't bake often.  When I do, I really try to make it a nutritious bread, muffin or cake.  What?!  A nutritious cake?  Sure.  It's just a matter of ingredients...and a name perspective.

The weather in Atlanta this weekend was just hinting of Fall and I was reminded of this cake that I never got around to posting.  At the time, I was craving something sweet.  Yet, I wanted to be sure that it also fit into the healthy goals that I have for myself.  You know, eat more vegetables, choose whole foods, watch my sugar, etc.  So was born this Seedy Cranberry Pumpkin Oat Cake.

Made with Pumpkin, high in vitamin A, fiber and deliciousness - oh yea, that's a nutrient in my book - it was something I could feel good about.  Add to that cranberries, also high in anthocyanins, flax seeds for omega-3 fatty acids, pumpkin seeds for protein (and because I like them), and a whole grain base (whole wheat flour and oats) and you've got a cake that's chock full of nutrition! 

And zero guilt.  Even the fat and sugar aren't off limits, since I used olive oil and honey.  Check it out for yourself and let me know what you think.

It's not too sweet and the crumb is really a cross between bread and cake, but I'm going to call it cake.

 Seedy Cranberry Pumpkin Oat Cake

• 1 can pumpkin puree
• 2 whole eggs
• 1/3 cup olive oil
• 1/2 cup honey
• 2 cups whole wheat flour
• 1/2 cup whole rolled oats, plus more for topping
• 2 teaspoons baking powder
• 1/4 teaspoon salt
• 1 cup chopped fresh/frozen cranberry
• 1/4 cup pumpkin seeds, plus more for topping
• 2 Tablespoons flax seeds, plus more for topping
• 1 heaping teaspoon cinnamon 

Mix together pumpkin through honey in a small bowl.  In a larger bowl, mix flour with oats, baking powder and salt.  Add wet ingredients to the dry and fold until about 1/2 way mixed.  Then add all of the additional ingredients and fold together, being careful not to over-mix.

Pour into a greased 9" square pan (or the pan of your choice), top with toppings, and bake at 350 degrees until done, which for me was about 40 minutes.  The cake will be dense.  If you prefer a sweeter cake, consider substituting fresh blueberries, strawberries or even grapes instead of cranberries - or you could add a bit more honey or some molasses for a richer sweetness.  Enjoy!