 Greek Inspired Farro Salad I grew up eating boxed mac and cheese and burgers. Ancient grains were about as far removed from my diet as it gets. However, after I realized there is a whole world of food that is not found in the typical American diet, I decided to start branching out to include more foods my ancestors would have prepared. Absolutely packed with nutrition (see bottom of recipe), this Greek inspired farro salad is a combination of a variety of recipes found online, where I took just my favorite flavors from each. If you look up other recipes you will find this salad can be made dozens if not hundreds of different ways and still tastes fantastic. *If you grow a garden in the summer this is an excellent way to use up a lot of your fresh herbs and veggies. Key: Palm = roughly a tablespoon Pinch = roughly a teaspoon Ingredients: 1 cup dry Farro 1 quart (4 cups) vegetable or chicken broth 1 can drained and rinsed great northern beans ¼ cup extra virgin olive oil ¼ cup red wine vinegar 1 palm of onion powder 2 pinches garlic powder 2 pinches salt (I like pink Himalayan in this) 1 palm of dried or fresh basil 1 pinch dried or fresh oregano 1 palm of dried or fresh parsley (I prefer flat leaf) 1 cup feta crumbled cheese 1 cup chopped red peppers 1 cup chopped green peppers 1 cup diced tomatoes ¼ cup sliced banana peppers ½ cup diced red onion 1 cup seeded and diced cucumber 1 tbs lemon juice Black pepper to taste  Directions: Rinse then drain farro. Bring farro to boil in 4 cups of chicken or vegetable broth and then let cook for 30 minutes on medium heat if whole grain and 20 minutes if pearled farro. Drain and cool farro, then place in a large mixing bowl. Combine wet ingredients with dry seasonings and stir into the farro. Then add in in the rest of the ingredients. Season with black pepper to taste. Refrigerate 2 hours before serving. Optional stir-in ideas: Sun dried tomatoes Mint Cilantro Dill Diced artichokes Green olives Diced radishes Garbanzo beans Pomegranate seeds Sliced dried apricots Sliced egg Pickled veggies Corn Capers Tags: Side Dish Whole Grain Nutritional Benefits: Farro: Fiber – 5g per serving Protein – 6g per serving – reduces appetite and hunger levels, increases muscle mass, good for bones B3 (AKA Niacin) – boosts brain function, improves skin health Carotenoids – powerful antioxidants that enhances the immune system and are essential for growth and eye health Iron – transports oxygen and aids in DNA synthesis Magnesium – involved in over 300 chemical reactions in the body, increases energy, elevates mood Polyphenols – protect against disease, including some cancers, diabetes, neurodegenerative diseases, heart disease, and osteoporosis Selenium – is important in thyroid health, immunity, reduces asthma symptoms, prevents mental decline, protects against cancer and heart disease Zinc – plays key role in healthy immune systems, cell growth, and protects against inflammation Red & Green Peppers: (Bell peppers are actual fruits and are part of the nightshade family.) Vitamin A - great for eyes, skin, bones, and body tissues B6 (AKA Pyridoxine) - a coenzyme that assists more than 100 other enzymes, supports immune function, helps break down proteins, carbs and fats Vitamin C - boosts immune system, protects eyesight, helps prevent free radicals, 96% of daily (a medium pepper provides over 150% of the recommended daily intake of vitamin C.) Vitamin E - essential for healthy nerves, muscles and DNA replication Folate – makes and repairs DNA, helps cells grow, produces proteins Vitamin K - bone and vessel health, elevates mood Potassium – Regulates fluids in the body, relays nerve impulses Cucumber: Protein - 2g per serving – reduces appetite and hunger levels, increases muscle mass, good for bones Vitamin C - boosts immune system, protects eyesight, helps prevent free radicals, 96% of daily allowance Vitamin K - bone and vessel health, elevates mood Magnesium - involved in over 300 chemical reactions in the body, increases energy, elevates mood Manganese - essential for bone health and development, supports mineral density, particular in older women, and has been shown to lower triglycerides Potassium – Regulates fluids in the body, relays nerve impulses Phosphorous – moves muscles and keeps bones and teeth strong Red Onion: B6 (AKA Pyridoxine) - a coenzyme that assists more than 100 other enzymes, supports immune function, helps break down proteins, carbs and fats Vitamin C - boosts immune system, protects eyesight, helps prevent free radicals, 96% of daily allowance Folate – makes and repairs DNA, helps cells grow, produces proteins Potassium – regulates fluids in the body, relays nerve impulses Flavonoids (Fisetin & Quercetin) - inhibits tumor growth Feta Cheese: B2 (Riboflavin) - key component in cell growth, energy production, and the breakdown of fats and medication - Riboflavin is not stored in the body and needs to be replenished regularly B6 (AKA Pyridoxine) - a coenzyme that assists more than 100 other enzymes, supports immune function, helps break down proteins, carbs and fats B12 (AKA Cobalamin) - involved in every cell's metabolism, cofactor in DNA synthesis Calcium - muscles (including your heart) need calcium to function Phosphorous – moves muscles and keeps bones and teeth strong Selenium – is important in thyroid health, immunity, reduces asthma symptoms, prevents mental decline, protects against cancer and heart disease Zinc – Plays key role in healthy immune systems, cell growth, and protects against inflammation. Tomatoes: Vitamin C - boosts immune system, protects eyesight, helps prevent free radicals, 96% of daily allowance Folate – makes and repairs DNA, helps cells grow, produces proteins Vitamin K - bone and vessel health, elevates mood Potassium – regulates fluids in the body, relays nerve impulses Basil: Vitamin A - great for eyes, skin, bones, and body tissues Calcium - muscles (including your heart) need calcium to function Iron – transports oxygen and aids in DNA synthesis Vitamin K - bone and vessel health, elevates mood Manganese - essential for bone health and development, supports mineral density, particular in older women, and has been shown to lower triglycerides Oregano: Vitamin A - great for eyes, skin, bones, and body tissues B6 (AKA Pyridoxine) - a coenzyme that assists more than 100 other enzymes, supports immune function, helps break down proteins, carbs and fats Vitamin C - boosts immune system, protects eyesight, helps prevent free radicals, 96% of daily allowance Calcium - muscles (including your heart) need calcium to function Vitamin E - essential for healthy nerves, muscles and DNA replication Folate – makes and repairs DNA, helps cells grow, produces proteins Iron – transports oxygen and aids in DNA synthesis Potassium – regulates fluids in the body, relays nerve impulses Extra Virgin Olive Oil: Vitamin E - essential for healthy nerves, muscles and DNA replication Vitamin K - bone and vessel health, elevates mood Oleocanthal (anti inflammatory antioxidant) - has the same effect as 10% of the adult dose of ibuprofen Red Wine Vinegar: Acetic Acid - helps maintain fat storage at optimal levels, and helps you feel full longer, and lowers risk of blood clots and inflammation Reversatrol - a powerful antioxidant that can lower chances of cancer, diabetes and heart disease Great Northern Beans: Protein - 14.5g per serving – reduces appetite and hunger levels, increases muscle mass, good for bones Fiber - 12.5g per serving B1 (Thiamine) – vital for metabolism, boosts brain junction, protects heart Phosphorus Copper - produces red blood cells, regulates blood pressure and heart rate, aids in the absorption of iron, and maintains connective tissue Folate – makes and repairs DNA, helps cells grow, produces proteins Iron – transports oxygen and aids in DNA synthesis Manganese - essential for bone health and development, supports mineral density, particular in older women, and has been shown to lower triglycerides Magnesium – involved in over 300 chemical reactions in the body, increases energy, elevates mood
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