Spring brings fresh flavors, bright colors, and the occasional glimpse of sunshine- well in Oregon anyway. Here are two bright, fresh and flavorful recipes that are packed with nutrients.
Zesty Farro Spring Salad (7 servings)
· 1 cup uncooked farro (soaked in water in the fridge overnight) – I use Bob’s Redmill Brand
· 3 cups broth or stock (I use homemade if store bought get low sodium)
· 1 cup chopped kale (stems removed and chopped fine)
· ¼ cup green onion, sliced thinly
· 2 cup green beans, cut into 2” pieces
· 1 cup shredded carrots
· ¼ cup fresh parsley, roughly chopped
· ¼ cup fresh mint, roughly chopped
· 4 TB pumpkin seeds
· 2 TB fresh lemon juice & 1 TB fresh orange juice
· Zest of one orange
· 1 TB avocado oil
· Sea salt, to taste
· Freshly ground black pepper, to taste
1. Drain farro from being soaked. Add farro and water to a pot on the stove and bring to a boil. Reduce to a simmer, cover and simmer until tender and most of the liquid has been absorbed about 10-15 minutes. Drain any excess liquid from the farro and dump into a large bowl.
2. Whisk avocado oil, lemon, and orange zest together.
3. Mix all ingredients together and season to taste with salt and pepper.
4. Serve warm right away, or store in the fridge and serve chilled.
Note: This is a fantastic salad to make for and event or gathering! You could also use olive oil instead of avocado oil in this recipe. Plus, if you want to make this gluten-free, change out the farro for quinoa, buckwheat groats, or wild rice.
Nutrition: 7g protein, 28g carbs, 2g fat, 6g fiber (approx 1 cup serving)
Chia-Seed Pudding (8 servings)
· 1 cups plain, mon-fat Greek Yogurt – I use Wallaby Organic Brand
· 3/4 cup chia seeds – I use Bobs Redmill Brand
· 1 cup unsweetened vanilla almond or cashew milk
· 4 TB coconut nectar – I use Coconut Secret Brand
· 2 tsp vanilla extract
· 1/4 tsp sea salt
1. Mix all ingredients very well in a large bowl. Cover and store in the fridge overnight.
2. Divide into 8 equal servings and top with a few berries and a TB of your favorite chopped nuts.
Note: This is great to make as a healthy dessert in little plastic cups for an event or gathering! You could also use local honey, pure maple syrup or stevia as the sweetener in this recipe (of course this would change the nutritional values.)
Nutrition: 16g protein, 11g carbs, 6g fat, 6g fiber (approx 1/2 cup serving, not including toppings)
Below you can find the link to the products that I used in these recipes:
Chia Seeds: https://www.bobsredmill.com/chia-seed.html
Pumpkin Seeds: https://www.bobsredmill.com/pumpkin-seeds.html
Coconut Nectar: https://www.coconutsecret.com/nectar2.html