Stuck in a lunch rut?
Easy grain salads can offer up a new flavour every day of the week
When it comes to healthy eating, the key to success is making life as uncomplicated as possible, so that choosing the right foods is a piece of ... fruit.
Grain salads, like this recipe for farro with roasted winter vegetables, might be the key to healthier eating in the new year.
If you’re stuck in a lunch rut, grain salads are an easy way to mix it up.
When you combine grains with your favourite fruits, vegetables, lean proteins and nuts, you can eat a different salad every day.
At the beginning of the week, cook a big batch of grains.
Each day, add your favourite salad veggies or leftovers to make a satisfying lunch that changes every day of the week.
In minutes, you could have a salad of wheat berries, roasted Brussels sprouts, dried cherries and chopped pecans. And the next day, wheat berries with grilled chicken, roasted red peppers and balsamic vinaigrette.
Keep in mind that some farro is processed to remove some or all of its tough outer bran for ease of cooking.
FARRO WITH ROASTED WINTER VEGETABLES
Start to finish: 2 hours, 5 minutes (Active: 35 minutes) Servings: 5 Roasted squash 4 tbsp (60 mL) olive oil 1 3/4 cups (430 mL) diced butternut squash 1 3/4 cups (430 mL) diced acorn squash
Farro bowl
3 tbsp (45 mL) olive oil 3 tbsp (45 mL) minced onion 2 cups (500 mL) uncooked farro 4 cups (1 L) water 1 tbsp (15 mL) oil 2 cups (500 mL) chopped cabbage ½ cup (125 mL) chopped parsley
1. Preheat the oven to 450 F (230 C).
2. In a medium bowl, toss the butternut squash and acorn squash with the olive oil.
3. Transfer the squash to a foillined baking sheet and place in the oven. Roast until the squash is cooked and brown around the edges, about 1 hour. Remove from the oven and set aside.
4. Meanwhile, in a medium pan, heat the olive oil over medium heat. Add the onion and cook until the onion has softened and is fragrant, about 2 minutes. Add the farro and cook for about 2 more minutes.
5. Add the water and bring the mixture to a simmer over medium heat. Cover the pan and simmer until the farro is cooked and the water is absorbed, about 25 minutes.
6. While the farro is cooking, heat the oil in a large pan over medium heat. Cook the cabbage until it is softened and browning around the edges, about 5 minutes.
7. Transfer the cabbage to a large bowl and mix it with the cooked farro and vegetables. Stir in the parsley. Serve hot or refrigerate and serve chilled.