Quick Easy tips for Salad-Meal Making: Plus a recipe for Farro Kale salad

May 17, 2019

Salad making tips from Registered Dietitian

By Kay MacInnis, Registered Dietitian at Providence Health

Printable version here

Salad season is here!!!  Probably my favorite thing to fix.  They are great for breakfast, lunch or supper.  Okay I know it is a stretch for most folks for breakfast, but for a dietitian it works. I love salads that have different ingredients and especially those that have lots of color. 

Choose locally grown produce as often as you can.  Look for the SC Grown sticker in the produce section of the grocery store, or better yet stop by one of the local produce stands that are gearing up this time of the year.  This way you are choosing locally grown and seasonal produce at the same time.

If you are organized (and that is not me….I enjoy pulling together a meal at the end of my day….some sort of stress management for me), you might “prep” all your veggies for the week at one time.  You can also “prep” the protein ahead of time to make meal-time preparation even faster.

Try this salad for something different.  Farro is one of the ancient grains and lends itself to either being served cold or hot.  Also this salad is easy to add protein to and have a complete meal.  Add a little salmon or grilled chicken and you have a great meal!

Farro Salad with Kale

Ingredients:

  • ¾ c pearled or semi-pearled farro
  • ½ tsp salt, divided
  • 3 tbsp extra-virgin olive oil
  • 2 tbsp red-wine vinegar
  • 2 tsp Dijon mustard
  • 2 tsp honey
  • 1 clove garlic, minced
  • ½ tsp ground pepper
  • 2 c chopped stemmed red-leaf kale
  • ½ lb sugar snap peas, trimmed and cut diagonally into 1-inch pieces
  • 1 c matchstick cut carrots
  • 1/3 c thinly sliced red onion
  • 3 oz goat cheese, crumbled

Preparation:

Cook farro in a medium saucepan according to package directions, adding ¼ tsp slat to the cooking water.  Drain the farro.  Meanwhile whisk together the olive oil, vinegar, mustard, honey, garlic, pepper and remaining ¼ tsp salt.  Add Kale and massage gently until slighted wilted.  Add the farro, peas, carrots, and onion, toss to coast.  Sprinkle with goat cheese.  Serve warm or cover and refrigerate for up to 1 day.

Nutrition Information: 335 cals, 16 gm fat,10 mg cholesterol,  39 gm carbohydrate, 11 gm protein 445 mg sodium

Recipe source: Diabetic Living, Spring 2019

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.