By Anne Palumbo
My love affair with farro began at first bite. Nutty and satisfyingly chewy, farro soon became my favorite whole grain, finding its way into soups, salads, and sides.
My fondness only deepened as I got to know its many health benefits and ready availability, downright remarkable for a 20,000-year-old ancient grain!
Why the grain-crush? Let me count the ways.
Farro, like many whole grains, is a good source of fiber, an essential nutrient that many American diets lack. While fiber is important for every age, it’s especially important for older adults whose systems may be sluggish because of inactivity, less muscle mass and slower metabolisms.
Of course, fiber does a whole lot more than relieve constipation: it also helps with weight maintenance by promoting a full feeling; it stabilizes blood sugars; and it can even help lower blood cholesterol levels.
Multiple studies confirm that a high-fiber diet is associated with a lower risk of heart disease and Type 2 diabetes and a higher probability of a happier gut.
This versatile grain is also a great source of protein and niacin, each providing about 20% of our daily needs. Eating more protein can positively affect your health (and waistline!) by keeping muscles and bones strong and by curbing the urge to snack.
One study in overweight men showed that cravings and late-night snacking were reduced by over 50% when protein was increased to 25% of daily calories. Niacin, a B vitamin, keeps our bodies humming by converting food to energy, raising “good” cholesterol, and boosting brain function.
Whole grain farro brims with antioxidants — beneficial molecules that neutralize harmful free radicals that have been linked to multiple illnesses.
Why do free radicals, which are constantly being formed in your body and serve important functions, ever need to be neutralized? In a word: Too many roaming around can damage your DNA, increasing your risk of diabetes, heart disease and cancer. And today’s lifestyle—from sunbathing to cigarette smoke to alcohol intake to air pollution—unfortunately has been linked to excessive free radical formation.
Rich and hearty, farro is naturally low in fat, sodium, and cholesterol, clocks in at around 80 calories per average serving, and is a delicious, nutritious alternative to refined grains.
Helpful Tips
Although farro comes whole (with its hull intact), most farro sold in the U.S. is hulled to some degree, rendering it “pearled” or “semi-pearled.” Hulled versions do not need to soak overnight and take only 30 minutes to cook. Cooked farro keeps in the fridge for five days, but can be frozen to last longer. To freeze, spread the grains in a single layer on a baking sheet and transfer to the freezer for at least two hours.
Farro Summer Salad
Adapted from twopeasandtheirpod.com Serves 4-6
For the salad:
2 cups cooked farro
2 cups greens of choice, spinach, kale, mixed greens, etc.
2 large peaches, pitted and sliced
1½ cups blueberries
1½ cups grape tomatoes, halved
2 small ears sweet corn, kernels removed (about 1½ cups)
½ to 1 cup crumbled feta cheese
3 tablespoons chopped basil
For the dressing:
1/3 cup olive oil
Juice of 1 lemon
1 tablespoon champagne vinegar or white balsamic vinegar
2 cloves garlic, minced
1 small shallot, minced (optional)
Salt and black pepper, to taste
Instructions:
1. In a large bowl combine the farro, greens, peach slices, blueberries, tomatoes, corn, feta, and basil.
2. In a small bowl, combine the olive oil, lemon juice, vinegar, garlic, shallot, salt, and pepper.
Whisk until well combined.
3. Drizzle some or all of the dressing over the salad and gently toss until salad is well coated. Serve immediately.
Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.