Fabulous farro with spinach & goat cheese

If you don’t already have farro in your life, then you need to get acquainted. A much healthier alternative to Arborio rice, farro is the new super grain for easy one pot mid week dinners. With so much debate over whether we should incorporate grains into our diets or avoid like the plague, it is no wonder there is confusion over what carbs are in and what carbs are out.

First of all, it is okay to consume grains, and in my opinion, life would be pretty dull without them. Making informed choices will provide you with essential nutrients and help you to avoid unwanted tummy fat. So if stabilizing blood sugar, maintaining your figure and increasing energy is on your ‘to do’ list then you should be opting for unrefined ‘whole’ grains that are minimally processed, such as brown and wild rice, bulgur, buckwheat, quinoa and farro. Milled whole grains such as breads, breakfast cereals and pasta can be included, but consumed in moderation because processing raises their glycemic index, which can negatively affect blood sugar. Move away from white, refined grains that offer little nutritional value and cause cravings, fatigue, weight gain, diabetes and heart disease.

Let me introduce you to…

Fabulous farro! A high fiber and protein rich grain with a complex nutty taste and chewy texture. Whole, pearled or semi pearled? Farro can get tricky quickly. Whole is nutritionally superior, but you need to soak it over night and cooking time is longer. Pearled has all of the bran removed, the part that contains most of the fiber. Semi pearled is a good option because some of the bran is retained, its easier to source and no preparation is required.

Although farro contains gluten, it has much less than regular wheat, so for those without an allergy, farro is a wonderful addition to your diet. An excellent source of B vitamins, zinc, magnesium and iron, farro’s impressive nutritional profile supports metabolism, improves immunity and helps sustain energy.

I use it in place of arborio rice for risotto and it tastes great. Farro creates a less stodgy risotto and can also be used in salads and stews. I have always enjoyed homemade risotto, but the constant stirring, meticulous measures (and timing!) get in the way of a stress free dinner. When making risotto using farro, these problems seem to subside. Yes, you’ll still need to stir and add the stock gradually, but farro is more robust and doesn’t become mushy. Best of all… your bowl of happiness is guilt free!

I hope you like my farro recipe. It’s light, flavorful and perfect for lunch the next day (I promise you will want more!).

Ingredients (Serves 2… with leftovers!):

2 tbsp olive oil

8 garlic cloves, minced

1 onion, diced

10oz fresh tomatoes (I use mini San Marzano)

1 red bell pepper, diced (optional)

Salt, to season

Pepper, to season

1 cup farro

2 cups low sodium vegetable stock/organic chicken bone broth (I use Pacific)

1 tbsp dried Italian herbs (I use Simply Organic)

1/3 cup dry white wine (I use Pinot Grigio)

6 cups spinach

4oz goat cheese

Chili flakes, for garnish (optional)

Method:

1. Heat the stock/broth in a saucespan and keep on low.
2. Using a Dutch oven (or equivalent), heat the olive oil and cook the onion for a couple of minutes.
3. Stir in the herbs, followed by the red pepper, tomatoes and garlic. Season with salt and pepper, and cook for 4 minutes on medium heat.
4. Pour in the farro, quickly followed by the wine. Turn on high and cook for a minute, stirring until the wine has evaporated.
5. Turn down the heat to medium and set the timer for 30 minutes. Using a ladle, stir in the stock, adding as the liquid has been absorbed.
6. Taste the farro – it should be al dente and slightly chewy. Stir in the spinach until wilted and reduce the temperature to low. Finally stir in the goat cheese.
7. Serve to bowls and scatter some chili flakes for a hint of spice (and you’ll definitely want some extra goat cheese too!).

Goat cheese is tart so a little goes a long way. A good source of protein and calcium, it also contains medium chain fatty acids that are believed to stimulate digestion and may in fact assist with weight loss. Plus goat contain less lactose and fewer calories than cow cheeses so its not only a lighter option, but easier on our system.

Cooking for a meat eater? No problem. Chicken is a great accompaniment to this dish and can be prepared separately and added to the pot at the end. Slice two organic chicken breasts into strips and pan fry with avocado oil (for its high smoke point). Season with Italian herbs and black pepper.

 

enjoy!