This month’s recipes feature farro, the oldest cultivated grain in the world (farro is so ancient that it was cultivated in the Fertile Cresent, where the Garden of Eden was located!).  If you are not familiar with farro, it may be time to add this whole grain to your family’s diet.  With its nutty taste and chewy texture, farro is very versatile as an additive to soups and salads, and as the “star” component of breakfast foods, desserts, and main courses, as in our “Farro Pudding” and “Farro Burgers”.   Farro has twice the amount of protein and fiber as wheat.  It is also an excellent source of complex carbohydrates, which enter the blood stream slowly, preventing blood sugar spikes which can sap your energy and lead to potential weight gain.   Farro is also high in vitamins A,B,C, and E and magnesium,  known as the “anti-stress mineral.” 

It is especially important for kids and teens to start the day with a protein and fiber-filled breakfast.  If they are tired of oatmeal and other whole grains, substitute these for our “Farro Pudding.”  It can be made the night before and stored in the refrigerator for 3 days.  For a meatless meal, encourage your kids to try our burgers with a bit of ketchup and slaw – it is every bit as good as the meat-variety and far more nutritious!

FARRO PUDDING

FARRO PUDDING 

INGREDIENTS:

• 2 cups Coconut Milk
• 1/3 cup Farro (pearled)
• 1/4 cup Dates, chopped
• 1/4 tsp. salt
• 1/2 tsp. cinnamon
• Pineapple, sliced into bits
• Strawberries, sliced into bits

TRI-COLORED COLESLAW

INGREDIENTS:

• 1/2 head green/white cabbage
• 1/2 head red cabbage
• 3 carrots 
• 1 cup Buttermilk
• 1/4 cup cider vinegar
• 3 Tbsp. lite mayonnaise
• 1 Tbsp. honey
• 1 Tbsp. salt
• 3 scallions, thinly sliced
• 1/4 tsp. dried dill

 INSTRUCTIONS: 

1.  Remove tough center core from cabbages and cut into thin slices (for quick preparation, use food processor).  Slice carrots into thin slices. 

2.  Whisk together buttermilk, vinegar, mayonnaise, honey, salt, scallions, and dill.  Pour over sliced cabbage. 

3.  Store in airtight container in refrigerator for at least an hour to allow flavors to blend.

Recipe by Eileen Delpiano, Executive Chef

INGREDIENTS:

• 1 can of black beans (14 oz.), rinsed
• 1 egg
• 1 cup of cooked farro*
• 1 cup frozen corn (optional)
• 2 Tbsp. tomato paste
• 1 tsp. kosher salt
• 1 tsp. smoked paprika
• 1 tsp. chili powder
• 1.5 Tbsp. olive oil
• 1 bunch green onions, scallions
• 8 mini buns

PREPARATION:

*1.  Farro:  Prepare like you would pasta.  Farro absorbs a lot of water so use a 1:6 farro to water ratio (eg. 1/3 cup farro = 2 cups of water).  Bring water to a boil, salt, add farro, and boil uncovered for about 25 minutes or until al dente (tender but with a bite).  Drain.

2.  Green onions/scallions:  Chop both green and white parts into thin segments.

INSTRUCTIONS:

1.  Preheat oven at 375F degrees.

2.  In a medium-sized mixing bowl, combine black beans and egg.  Mash with a fork.

3. Add farro, tomato paste, kosher salt, paprika, chili powder, and corn (if using).  Let flavors sit and marinate (this can be prepared ahead of time and stored for up to 3 days in the refrigerator).

4.  In the meantime, heat a medium-sized skillet over medium-high heat.  Add 1/3 Tbsp. oil.  When oil is warm, add chopped scallions, plus a dash of salt.  Saute for 1 minute and then add to your black bean, farro mixture.

5.  Form mixture into 4 round balls.  If you find that it's a bit sticky, wet your hands first.

6.  Heat a skillet over medium-high heat.  Add remaining Tablespoon of olive oil.  When oil is warm, transfer balls to skillet and gently press down with a spatula to form patties.  Sear on both sides for 2-3 minutes.

7.  Transfer skillet to heated oven and bake for 15 minutes. 

8.  Cut in half for sliders.  Serve with a bit a ketchup and coleslaw on mini buns.