Category Archives: Salads

Salmon Cakes with Bitter Lettuce and Fennel Salad

These salmon cakes are a breeze to make with a food processor. I enjoy the contrast of the robust and fatty salmon against the bitter greens and sweet, pungent fennel root. Fennel pairs so well with citrus as well and I have included the use of orange segments in the salad, as well as pomegranate seeds for a tangy crunch.

For the Salmon Cakes you will need:

  • 1.5 pounds of fresh or frozen and thawed wild caught salmon (pat dry with a paper towel) cut into 1-inch pieces
  • 3/4 cup Panko breadcrumbs
  • 2 teaspoons freshly minced herbs such as tarragon or parsley or both
  • 2 Tablespoons olive oil mayonnaise or soy mayonnaise
  • juice of 1/2 a fresh lemon
  • 1 teaspoon Dijon mustard
  • sea salt to taste, about 3/4 teaspoon
  • freshly ground pepper about 1/4 teaspoon
  • 1 pinch of cayenne pepper or old bay seasoning
  • Olive oil to brush onto the salmon cakes, about 1/4 cup

To prepare pre-heat the oven to 400°F and have a sheet pan or cookie sheet lined with parchment paper ready to bake the salmon cakes.

In a food processor add the cut up salmon and pulse until you have small, fine bits, but not a paste. You want a little under 1/4 inch chunks. In a bowl combine some of the  Panko breadcrumbs and the herbs, lemon juice, mayonnaise, Dijon and seasonings. About 3 tablespoons of Panko just for texture. Once the salmon is processed add it to this mixture and fold it all together well. Now you are ready to form the salmon cakes into disks about 3 inches or less across and about an inch high.

The remaining Panko crumbs can be put onto a plate to use to coat the cakes as you form them. Just press them gently into the crumbs as you shape them and try to get an even coating. You should be able to get about 8 cakes at this size, with 2 cakes being served per person.

With a pastry brush or grill brush gently brush some olive oil over the formed salmon cakes and set them onto the prepared baking sheet and bake for about 10-12 minutes until done. They should be firm and lightly golden brown on top.

Set aside to cool slightly while you prepare the bitter greens and fennel salad.

For the salad you will need:

  • 1 small bulb of fennel root, washed and shaved on a mandolin or thinly sliced
  • 1 small red onion, thinly sliced
  • 1/4 cup orange segments, supreme is preferred
  • 1/4 cup pomegranate seeds
  • 2 cups mixed greens such as radicchio, mizuna, and endive
  • 2 teaspoons Dijon mustard
  • 2 Tablespoons good Balsamic vinegar
  • 2 tablespoons good quality extra virgin olive oil
  • sea salt and pepper

Mix the dressing ingredients in the bottom of the salad bowl you will be using and whisk well until incorporated. Then toss the salad ingredients well with the mixed dressing and season with salt and pepper.

Serve 2 salmon cakes each on top of a plate of this delicious salad and enjoy!

If you like you could substitute 1 tablespoon of the balsamic vinegar for pomegranate molasses if you can find it. Also adding toasted walnuts would be an excellent addition to this salad.

Serves-4

 

 

Kale and Lentil Salad

Red Lentils are quick to cook, and very filling. This salad can be served warm as a side dish, or chilled until cool and eaten as a cold salad. You will need:

  • 2 cups red lentils, cooked and drained
  • 1 Tablespoon good quality extra virgin olive oil
  • 2 Tablespoons good vinegar such as balsamic or sherry
  • 2 cloves of garlic, smashed and minced
  • wedge of lemon
  • 1/4 cup Dinosaur kale, chiffonade
  • 1/4 cup heirloom cherry tomatoes, cut in half lengthwise
  • fresh basil, minced or chiffonade
  • 3 Tablespoons lightly toasted pine nuts or other nuts like hazelnut
  • sea salt and freshly ground pepper to taste

To prepare the salad have your ingredients ready and warm a skillet or sauté pan gently over medium heat and warm the oil and garlic until it softens, about 3 minutes. Stirring occasionally to ensure no sticking or burning. Add your vinegar and kale and wilt the kale, stirring to coat the greens with the warm garlic dressing. Once wilted remove from the heat and season with salt and pepper to taste. Mix this with the basil and nuts and tomatoes while still warm but not hot. Squeeze a little lemon over the salad and toss gently ensuring an even coating. You may serve this chilled or warm as it is and it is a lovely summer dish. This is excellent with a grilled fish as an entrée.   Serves-4

Easy Mixed Greens and Chicken

With Spring arriving the weather is permitting some al fresco dining in some regions. If you’re lucky to be living in one of those warmer regions you may enjoy dining outside. Fire up the grill and make this delicious and easy salad full of anti-inflammatory ingredients like blueberries and garlic.

For the salad:

  • 1 bag of pre-washed organic mixed greens
  • 1 medium sized red onion, small diced
  • 1 seedless orange, peeled and cut into chunks
  • 1 cup of fresh blueberries, washed well
  • Handful of fresh cilantro, roughly chopped (may substitute fresh parsley)
  • 2 6-ounce skinless chicken breasts, patted dry
  • Grapeseed oil

For the dressing:

  • 1/4 cup Good quality extra Virgin Olive Oil
  • 1/4 cup raspberry vinegar or balsamic (may substitute freshly squeezed orange juice)
  • 1 garlic clove smashed and minced well
  • Sea salt about a teaspoon
  • Freshly ground black pepper

Wisk all the ingredients together for the dressing and check the seasoning. Take about 3 tablespoons of it and rub over the chicken and let it marinate in a dish in the refrigerator for about 20 minutes. Set the rest of the dressing aside and assemble the salad mixing the onion, oranges, blueberries and herbs together. Grill the chicken breasts until they are cooked through, about 3 minutes a side. Ensure you rub some grapeseed oil and season with salt and pepper before you grill them so there is no sticking. You may use other high-heat tolerant oil if you do not have grapeseed. While the chicken is resting and cooling some, dress the salad tossing gently. Slice the chicken and serve about half a breast for each guest.

 

Serves 4

 

Simply delicious collard green salad

I want to share a recipe from one of my favorite cooks and authors Robin Asbell.

Her Collard Green Waldorf salad is perfect for winter. Check out her site for more information about this recipe, and great pictures on how to prepare the collard greens.  Here is the link to her website and the recipe as follows:

 

Collard Green Waldorf Salad

A great thing about using resilient leaves like these in a salad is that you can dress it and serve it for days. Like coleslaw, it just gets more tender as it sits.

Makes about 4 cups

1 bunch collard greens, stems removed and saved for juice or other use

2 tablespoons Meyer or other lemon juice

1 tablespoon extra virgin olive oil or walnut oil

1/4 cup vegan or other mayo

1 tablespoon agave or maple syrup

2 ribs celery, split lengthwise and then chopped

1 large Honeycrisp or other apple, chopped

1/2 large carrot, grated

1/2 cup toasted broken walnuts

 

On your cutting board, roll up the stemmed leaves and slice thinly. Place in a large bowl and add the lemon, olive oil and salt, and massage until the greens are deep green and shrink to about 2/3 their original volume. In a cup, stir the mayo and agave or maple, and add to the greens. Add the celery, apple, carrots and toss to coat. Stir in most of the walnuts, saving some to sprinkle on top at serving.

Tangy Chioggia-Jicima Slaw

  • 1-large Jicima bulb, washed, peeled, and julienned
  • 1-medium chioggia beet, washed, peeled and julienned
  • 1-teaspoon grape seed or extra virgin olive oil
  • 2-teaspoons fresh cilantro, minced
  • 1-teaspoon fresh lime juice
  • sea salt, to taste
  • Fresh ground pepper, to taste
  • pinch cayenne or chili spice

Serves 2-4

Use a Mandoline with the Julienne blade to shred the Jicima and the Beet. Toss all the ingredients well in a bowl, and season with salt and pepper and the lime juice and herbs. Alternately you could use Jane’s Crazy Mixed-Up Seasoning instead of salt. There is even a pepper blend now.

This is a tangy, crunchy slaw that pairs well as a side dish for lunch or brunch items. Or as a salad on it’s own with some diced, fresh, avocado added and some minced red onion. The taste of Jicima is similar to a potato, but not nearly as starchy or earthy, and it’s very hydrating as it is full of water. It is full of iron and vitamin C, as well as having 6 grams of fiber per cup. It’s mildly anti-inflammatory and even has 1 gram of protein, which is surprising considering how plain and crunchy it is. Combined with the candy-cane striped Chiogga beet, this slaw is an eye pleaser, as well as being so good for you.

Alternate suggestions: Add a chopped avocado and citrus segments. If you dislike cilantro, parsley or your other favorite soft herbs may be used.

Kale Salad with Creamy Ginger-Tahini Dressing

You have probably heard by now about Kale. How it is one of the new super foods. An all star leafy green that packs a powerful nutritional punch.

Just one cup of raw Kale ( and you can eat many, many cups if you like) has 6% Daily Value for Iron, 134% Vitamin C  ( helps absorb iron), 206% Vitamin A, 5% Folate, and 9% Calcium. Wow. I’m not done: it has 2 grams of protein per cup. Yep, you read right: protein in a leafy green! What’s more is that for you in particular it is strongly anti-inflammatory. Strongly. And very filling.

Tahini is sesame seed “butter” : ground sesame seeds, just like peanut or almond butter. It has a lot of oil from the seeds and is often used with chickpeas to make hummus. It is runnier than peanut or almond butter and that makes it easy to work with making dressings. 1 Tablespoon of Tahini has 3 grams of protein and 1 gram of fiber, as well as 6% calcium and  2% iron. It also happens to make a delicious dressing for raw leafy greens.

You will need:

  • Bunch of organic Kale m washed well, stemmed and chopped in bite sized chunks
  • Tablespoon Tahini paste
  • 1 medium or large garlic clove, smashed with broad side of knife and ground into a paste
  • 1 teaspoon fresh lemon juice
  • 1 teaspoon organic honey
  • 1 dash of cayenne pepper to taste (more if you like heat)
  • 1Tablespoon + 1 teaspoon Tamari, preferably organic
  • 3 Tablespoons water
  • About a teaspoon freshly grated Ginger (more again if you like ginger)
  • 2 tablespoons raw apple cider vinegar (regular works as well but raw has health benefits. I like Braggs brand)
  • 1 medium apple, organic, small dice
  • 1/4 bulb fennel, sliced very thin ( I use a small mandoline slicer)
  • Tablespoon grated parmesan cheese or parmesan style soy cheese

This makes a large salad, so it can be for up to 4 people or if you’re like me and are just hungry for some kale, just one person as a meal.

In a mixing bowl add the garlic, tahini, honey, cayenne, ginger, vinegar, tamari and whisk well to mix. Thin with the water to dressing consistency. Add lemon juice and stir well.

Next add kale and apples and fennel and mix well with tongs or you hands. You could mix in the parmesan or sprinkle on top. Like I said I eat this thing right out of the mixing bowl so I toss it Caesar style with the cheese and go to town on it!

Couldn’t be easier! And boy is it tasty. If you don’t like sesame or have an allergy try while miso paste instead of tahini, or even very firm tofu, about an ounce will do. You may have to adjust seasoning to saltiness.

I hope this inspires you to try kale raw. You might find it so satisfying and decide to add it regularly to your Pain Free Diet.

Some fun variations : Add cooked, drained lentils or shaved red cabbage or even Vidalia onion and dried cherries.

Valentine’s Aphrodasiac Recipes

Valentine’s is fast approaching and I have a couple of healthy recipes that are sure to rev up your endorphins in the process.

Baked Herbed Mussels on the Half Shell:

  • 24 Mussels, washed and de-bearded
  • Kosher Salt
  • 1/4 Cups bread crumbs, dry
  • 3 Cloves garlic, minced
  • 3 Tablespoons parsley, minced
  • 1/4 Teaspoon oregano
  • 1/4 Cup olive oil
  • 1 Small can Roma tomatoes, slivered
  • 1 Whole lemon

Wash your mussels in a colander in the sink with cold water. Scrub them gently with a clean towel or clean sponge and firmly tug the “beard”, or the stringy looking bit that hangs out of the side. Some of them can be tough to pull out so grabbing it with a dish towel is often helpful. Put washed mussels in a covered pot on high heat just until the shells open. Remove from heat and pry open as soon as they are cool enough for you to handle. Make sure any unopened mussels get tossed aside, as only live mussels will have opened during cooking. Remove the flesh to a bowl and reserve 1 shell from each mussel to bake it in. Mix the bread crumbs, the garlic, parsley and olive oil and combine with the reserved mussels. Put this into the refrigerator for about 20 minutes. When ready to assemble have the broiler on in your oven and have a sheet or cookie pan ready. Place one mussel in each shell, top with a sliver of tomato and put on the sheet pan. Broil about 4-5 inches from the heat just until crusty and golden brown. Serve with lemon wedges if desired and a side of Arugula Avocado Pistachio Salad with Champagne Vinaigrette.

 

Arugula Avocado Pistachio Salad with Champagne Vinaigrette:

  • 1/2 Cup Brut Champagne
  • 1 Clove garlic
  • 2 Teaspoons lemon juice
  • 1 Teaspoon Dijon mustard
  • 1/4 Teaspoon salt
  • 1/2 Cup extra virgin olive oil
  • 2 Tablespoons fresh basil minced or chopped
  • Freshly ground black pepper
  • 4 Ounces baby arugula leaves, washed and dried
  • 1 Ounce fresh basil leaf, stems removed, left whole
  • 1 Large orange, peeled and sliced (if you can do supremes, go for it)
  • 2 Medium avocados, sliced
  • 1/4 Cup pistachio nuts, chopped

Begin by reducing the Champagne by boiling it until 1/4 cup remains. Let it cool completely. Then in a food processor, mince the garlic then add the lemon juice, Dijon and salt and process some more. Gradually with the machine running, pour in the olive oil. When emulsified, add the chopped basil and process just to mix.

Arrange Arugula on a platter or individual plates (this serves 4-6). Spread the oranges and avocado slices over the arugula, top with the whole basil leaves ( you can tear them a little if desired), and drizzle with the Champagne vinaigrette. This is divine with the Baked Mussels dish.

 

Vegan Thanksgiving recipes courtesy of Robin Asbell’s The New Vegetarian

Thanksgiving is upon us and I am proud to share these amazing recipes by a fantastic chef and author with whom I was acquainted when I lived in Minneapolis. Here are two easy recipes which pack a lot of nutrients, a teensy splurge factor, and are vegan! The recipes are from the book Big Vegan by Robin Asbell. I hope you will try them out and add something new to your table this Thanksgiving.

 

Homemade Mock Turkey Roast with Stuffing

For those of you who miss the turkey on holidays, or just want a home-style vegan meal anytime, this is a good way to mock up a bird. It’s really not much trouble, now that we can use gluten flour to make mock turkey with no kneading required—and lots of tasty, chewy goodness. Serve it with Basic Mushroom Gravy and all the traditional trimmings.

It’s great fun to share your vegan food with family and friends, so go for it. The salad will certainly win some converts. Enjoy!

Mock Turkey

2          tbsp extra-virgin olive oil

½         cup/60 g minced onion

2          cloves garlic, minced

2          cups/255 g gluten flour

1          cup/115 g chickpea flour

½         cup nutritional yeast

1          tsp salt

6          oz/170 g reduced-fat or regular firm tofu, drained and pressed

1          cup/240 ml vegetable stock

¼         cup/60 ml tamari

½         tsp ground sage

Stuffing

1          cup/55 g cubed bread

1          tsp extra-virgin olive oil

½         cup/60 g chopped onion

¼         cup/60 ml vegetable stock

½         tsp ground sage

½         tsp dried thyme

½         tsp salt

2          tbsp walnuts, chopped

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The Mock Turkey in a Wide Loaf Shape

1. Preheat the oven to 350° F/180° C/gas 4. Oil a 3- to 4-cup/720 to 960-ml metal bowl or a small loaf pan. Put a teapot of water on to simmer for the bain marie later.

2. To make the mock turkey: In a small sauté/frying pan, heat the oil, then sauté the onion and garlic until soft and sweet, 5 to 10 minutes. Mix together the flours, yeast, and salt in a medium bowl. In a blender or food processor, puree the tofu until very smooth. Add the stock, tamari, and sageto the tofu and blend. Add the onions and all the oil from the pan and puree. Stir the contents of the blender into the flour mixture until smooth. Scoop about two thirds of the dough into the oiled bowl.

3. To make the stuffing: Put the bread cubes in a medium bowl. Heat the oil in a small sauté/frying pan over medium heat. Sauté the onions until soft and clear. Add the bread, stock, sage, thyme, and salt and stir until the bread is soft. Stir in the nuts.

4. Press the stuffing into a ball (or if you are using a loaf pan, into an oblong) and press it into the center of the mock turkey dough, then cover it with the remaining dough. Flatten the top, brush it with oil, and cover with foil. Put the bowl in a baking dish and pour in boiling water to make a bain marie. Carefully transfer it to the oven and bake for 2 hours. When the “turkey” is quite firm, take it out of the water bath, then put the bowl on a rack to cool. Run a paring knife around the edge to loosen it, then invert it onto a cutting board or platter. Slice the “turkey” and serve it with gravy and trimmings.

Big Salad with Caramelized Pumpkinseeds, Pears and Pomegranate

From The New Vegetarian (Chronicle Books)

Serves 6
This is a great wintertime salad, with the pomegranates that only appear around the holidays and pears and pumpkinseeds. To take seeds out of the pomegranate, cut through the skin from stem to tip, dividing the fruit in quarters. Hold it over a bowl and pull apart the sections, then tear apart the pieces, gently freeing the seeds.

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Score the skin in quarters, then break open

1 cup pumpkinseeds, raw
1 teaspoon extra virgin olive oil
2 tablespoons brown sugar
1/2 teaspoon salt
1/2 teaspoon chili powder
1/4 teaspoon cumin
1/4 teaspoon cinnamon
1 large romaine lettuce, washed and dried
2 small shallot, thinly sliced
2 large bosc pears, sliced
1 large garlic clove, peeled
2 tablespoons fresh mint, optional
2 tablespoons pomegranate juice concentrate
1 tablespoon lemon juice
1 teaspoon agave or organic sugar
1/2 teaspoon salt
1/4 cup toasted pumpkinseed oil
1 small pomegranate, arils (seeds) removed

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the pith around the arils floats in water….

1. Make the pumpkinseed topping up to a week ahead. Heat the oil for a minute in a medium non-stick skillet. Add the pumpkinseeds and toss in the pan over high heat, until the seeds are popping and browning, about 3 minutes. Take off the heat and add the brown sugar and toss constantly until seeds are coated with melted sugar (careful-it will burn easily). Quickly mix in the spices and salt, then spread on a plate to cool. Cool completely and store in an air tight container until ready to use.
2. Make dressing in processor by mincing garlic and mint. Add pomegranate concentrate, lemon, honey and salt and pulse to mix. Gradually drizzle in oil with machine running.
3. Wash and dry romaine, then slice across the leaf in 1/2 inch wide strips. Arrange on plates or in bowl. Top with shallots, pears. Drizzle over the dressing and top with the pomegranate seeds and pumpkin seeds. Serve right away.

Nutty Curry-Stuffed Squashes

These colorful, single-serving squash halves are speckled with golden millet, green jalapeño, and crunchy nuts. Redolent of spice and a touch of coconut, they will draw your guests to the table by scent alone.

Serves 6

 

3          small sweet dumpling squash or mini pumpkins (about 13 oz/370 g each)

1          tsp canola oil

½         cup/60 g chopped onion

1          tbsp minced peeled fresh ginger

1          tsp black mustard seeds

1          medium jalapeño, chopped

1          tsp whole cumin seeds

1          tsp ground coriander

¼         tsp ground turmeric

¼         tsp ground cinnamon

¼         cup/50 g millet

½         cup/120 ml coconut milk

½         tsp salt

½         cup/55 g raw cashews

½         cup/55 g whole almonds, toasted

2 tbsp shredded unsweetened coconut

 

1. Preheat the oven to 400° F/200° C/gas 6. Cut the squashes in half from the stem to the tip, or if you are using pumpkins that sit flat, cut off the tops as shown in the photo above. Scoop out the seeds and place them cut-side down on oiled baking sheets/trays. Bake for 10 minutes (they will not be completely cooked). Take the pans out and flip the squash halves over. When they have cooled, use a spoon to cut into the flesh, loosening it in spots but leaving it in the shell. Reduce the oven temperature to 375° F/190° C/gas 5.

2. In a 2-qt/2-L saucepan, heat the oil and add the onion, ginger, and mustard seeds. Sauté over medium-high heat until the onions are golden, about 5 minutes. Add the jalapeño, cumin, coriander, turmeric, and cinnamon and stir until they are fragrant. Add the millet and stir to coat, then add the ¼ cup/60 ml water, the coconut milk, and salt and bring them to a boil. When it boils, cover the pan and turn the heat to low. Cook until the liquid is absorbed, about 20 minutes. Take the pan off the heat and stir in the nuts, then stuff the mixture into the squashes. Sprinkle each with 1 tsp of coconut.

3. Bake the squashes until the filling is set and bubbling and the squashes are easily pierced with a knife, about 20 minutes. Let them cool slightly before serving.

Photo by Kate Sears

Baked Salmon “Lettuce” Wraps using Collard Greens

Leafy greens are powerful veggies. Packed with antioxidants, calcium, protein, fiber, iron, vitamins: K, C, B, D, as well as potassium. They are strongly anti-inflammatory as well as super low on the glycemic index. They are super easy to prepare and versatile. Used in soups, as a side dish, pickled, or raw in juices, smoothies, or in salads.

Pairing greens with a low fat protein like fish provides a very satisfying meal. I like to use baked salmon which has been chilled for a cold wrap with a nice tangy sauce or dressing.

Kale can be substituted for Collard greens, or turnip greens or even if you’re feeling spicy-Mustard greens.

Wash the greens well in a sink full of clean water, swishing well to allow loose dirt to fall to the bottom of the sink. Drain in a colander, or gently shake dry and pat with paper towels.  There will be a large stem which runs up the length of the leaf as a vein. Pinch the vein with one hand and gently fold the leaf over on itself grasping both sides with your other hand. Peel the vein and stem away holding the folded half to remove the tough stem. You can also just tear each side off of the central stem. Whatever works.

Using 2 Salmon fillets, bake them at 350 for about 10-15 minutes, until cooked through. If the white fat is coming up out of the tops of the fillets they are well done. If you would like to season the salmon use any of your favorite spices, or simply salt and pepper. I like to use a spicy mix of cumin, coriander and smoked paprika. I am also a fan of Jane’s Krazy Mixed-Up Seasoning salt. Cut cooked salmon into bite-sized chunks, or break apart into pieces with your hands.

Tangy Jicima Slaw

  • 1 large jicama , peeled, then julienned on a mandolin, or grated using a hand held grater or grate attachment on a food processor (easiest to work with if you cut the jicama in half first.)
  • 1/2 red bell pepper, julienned or grated
  • 1/2 yellow bell pepper, julienned or grated
  • 1/2 green bell pepper, julienned or grated
  • 1/2 cup chopped red onion
  • 1/2 a large cucumber, seeded, chopped, or julienned
  • 1/2 cup chopped fresh cilantro
  • 1/3 cup lime juice
  • Pinch of cayenne
  • Pinch of cumin
  • Pinch of Spanish paprika
  • Salt

Optional

  • 1/2 avocado chopped
  • 2 Tbsp olive oil
  • 1 clove garlic, minced

1 Toss together the jicama, bell peppers, red onion, cucumber, orange, and cilantro in a large serving bowl. Pour lime juice over all. Sprinkle with a pinch of cayenne and paprika. Season generously with salt.

2 Let sit a half an hour before serving.

You can use the Collard green leaf halves as a taco or lettuce wrap and pile on the tangy jicima slaw!

Farro Pilaf With Pine Nuts and Kale

Farro is an Italian strain of wheat. The berry to be exact, or the grain itself. Also known as Emmer or Spelt it is similar to Barley but has a milder flavor. It was a common staple to the ancient Egyptians.  Farro (Emmer) is more commonly grown in Italy and is making more of an everyday appearance in Markets these days.  It originated 7,000 years ago. It is a non-genetically-modified ancient grain, and is higher in fiber than common wheat and lower in gluten. To prepare it soaking is recommended, though  not necessary. Washing it is important to ensure no pebbles still live in the bottom of the bag. The texture when cooked is hearty and chewy. Very satisfying. It is as versatile as rice. Here we will use it in a pilaf style, though you can cook it as you would a risotto (taking longer than Arborio rice would), or using cracked Farro as a soup or porridge. It’s good to remember a ratio of 2 cups of liquid for every 1 cup of grain. Farro can be cooked ahead of time and stored in an airtight container in the refrigerator for up to a week, or frozen to be used in a variety of meal preparations. Such as the pilaf here, or a salad, or tossed into pancakes, or soups.

For this recipe you will need:

4 cups vegetable broth (low sodium preferable)

1 Tablespoon Olive Oil

1/2 small onion (cut in half with the paper removed)

1 1/4 cups pearled Farro

 

In a heavy bottomed sauce pan over medium heat, heat the olive oil and add the Farro and onion halves. Stir to coat the grains and cook for about 3-5 minutes, stirring until the onion begins to smell fragrant. Add the broth. Cover tightly and bring to a boil. Reduce to a simmer and cook for about 20 minutes until the grain is tender.

Next while that is cooking you need:

2 Tablespoons Olive Oil

1/2 medium onion, diced

1/2 pound Kale, center rib removed and chopped. (About 4 packed cups)

2 cloves garlic, minced

1/3 cup toasted pine nuts

Optional: (If you would like to add dried fruits some good additions would be dried cranberries, or chopped figs. About 1/2 cup will do.)

When the Farro is done, drain it and set it aside removing the onion you cooked with it.

Next make the pilaf. In a Large saute pan\skillet heat the olive oil on medium-high heat and add the onion, and cook for 5-7 minutes. Then add the chopped Kale cooking another 5-7 minutes or until wilted. Turn heat down to medium and stir in the garlic. Cook about 1 minute and add the drained Farro.  Stir and cook another 5 minutes and add the toasted pine nuts and dried fruit if desired. Season to taste with salt and pepper. You can enjoy this warm in a bowl with some grated cheese or cool as a salad.

This recipe makes about 6 servings.