It’s no secret that whole grain products such as whole wheat flour and brown rice are better for you than refined grain products like all-purpose flour, white bread and white pasta. In fact, the 2010 USDA Dietary Guidelines for Americans recommend eating at least 3 servings of whole grains each day. Whole grains have high amounts of fiber, vitamins, minerals and antioxidants, which help reduce your risk of diseases like heart disease, diabetes and obesity. Refined grains, on the other hand, are milled, a process that strips away the most nutritious parts of the grain. The refining process results in a product with a lighter texture and longer shelf life but significantly less fiber and nutrients.
|Old fashioned oats|
Salad with Corn, Tomatoes and Edamame as a starting point. To ensure that your salad has lots of flavor, season the cooking liquid when cooking the farro or whatever grain you are using. Also, be sure to toss the cooked grains with the dressing while it’s still warm so that it fully absorbs it. Use ingredients with varied flavors, colors and textures like fresh vegetables, crumbled cheese and chopped nuts. And finally, toss in some fresh herbs for an extra pop of flavor.
- 1 cup farro
- 4 cups water
- 1 teaspoon kosher salt
- 1 clove garlic, smashed
- 1 ½ cups cooked corn (I grilled fresh corn and then cut the kernels off)
- 8 ounces grape tomatoes, halved (about 1 ½ cups)
- 1 ½ cups edamame, cooked
- 1/3 cup chopped parsley
- 1 ounce feta cheese, crumbled
- 2 tablespoons sherry vinegar
- 2 tablesooons extra virgin olive oil
- 1/2 teaspoon Dijon mustard
- ¼ teaspoon kosher salt
- 1/8 teaspoon black pepper
- Place the farro, water, salt and garlic in a medium saucepan and bring to a boil. Reduce heat to a simmer, cover and cook until farro is done, 25-30 minutes. Drain the farro.
- Meanwhile, make the sherry vinaigrette. Place the vinegar, oil, mustard, salt and pepper together in a small jar or other container with a lid. Cover and shake until combined. Alternatively, you can whisk the ingredients together in a bowl.
- Stir the warm farro together with the vinaigrette, corn, tomatoes, edamame and parsley in a large bowl. Adjust seasoning to taste. Sprinkle cheese on top. Serve salad warm or chilled.
Looking for more whole grain recipe ideas? Here are some of my other recipes that use whole grains:
Whole Grains Council. http://wholegrainscouncil.org
Dietary Guidelines for Americans, 2010. U.S. Department of Health and Human Services. http://www.cnpp.usda.gov/dgas2010-policydocument.htm