Friday, July 28, 2017

Summer Fruit & Nut Salad with Farro

This recipe I wrote for the July 2017 issue of "Wayne Living Magazine":

SUMMER BERRY SALAD [makes 2 servings]

My favorite salads are those that combine dark lettuces with nuts and fruit. Though oftentimes, these can be a bit calorie dense and high in sugar. Here is my take on a restaurant-style summer berry salad that is full of healthy monounsaturated fats, whole grains, and nutrient packed produce. Just add a few ounces of a healthy protein on top like salmon to make it a super nutritious and well-balanced lunch or dinner!

4 cups mixed lettuces and greens (lettuce, kale, chard, spinach)
1 cup blueberries and/or strawberries, sliced
½ medium onion, diced (tip: cook in microwave or on sauté pan to sweeten, then cool)
¼ c raw walnuts
½ medium avocado, sliced
1 cup Trader Joe’s 10 Minute Farro, cooked (or any cooked whole grain)
¼ c Bolthouse Farms Organic Raspberry Balsamic Vinaigrette (or any low-sugar, low-fat, simple dressing)

1.      Cook farro according to package directions and cool.
2.      Mix greens, berries, onion, walnuts, and avocado in salad bowl.
3.      Add farro and toss with dressing.
* Serve with chicken, shrimp, or fish to make into a more of a substantial meal.

Nutritional Value* Per Serving: 440 calories, 18 g fat, 58 g carb, 12 g protein

*Analyzed by Diet Analysis Pro

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