Farro Study Break

Whole faro with sun dried tomato anchovy pesto, broccoli, peas, boston lettuce, red onion with an apple rhubarb spritzer

Let the studying beginning…..but I couldn’t continue without refueling with my favorite grain…FARRO!

Farro is a whole grain and contains, fiber, protein, and iron and when paired with legumes create a complete protein. 

I can not seem to get enough of these nutty chewy Italian morsels!

Taco Night

Blackened Grouper with sprouted grain tortilla, black bean mango salsa, avocado salad and traditional garnishes.

After a lovely dinner out with friends at Cascabel Taqueria that was margarita and guacamole fueled, I was inspired to create a healthful version of fish tacos. I love fish tacos! They are not only easy and healthful, but the interpretations are limitless. For the blackening seasoning I used cayenne, garlic powder, cumin, coriander, ground mustard, onion powder, oregano, salt and pepper. The seasoning is up for adaptation and depends on your palate preference. The first time fish tacos appeared on TCR, mahi mahi was used. Mahi mahi is more dense and flavorful than grouper. Grouper is a mild, moist, semi flaky fish, which lent itself well to being wrapped in a sprouted grain blanket and layered with corn salsa, radish and cilantro. A last minute addition of lime adds a great zest and freshness to the taco.

When making the painstakingly challenging decision of what vessel to nestle your flaky flavorful formally finned friend into, it is important to look carefully at the ingredients in tortillas and bread products. A lot of tortillas have preservatives and additives that although allow the product to last longer, don’t do you any benefit. Whole grain products are always best, as they contain all the nutrients from the wheat and are not as processed as white. Folate, which helps form red blood cells and protects against birth defects; iron, which transports oxygen in the blood and magnesium, which is essential for building bones, and selenium which promotes a healthy immune system, are commonly found nutrients in whole grains. Additionally, whole wheat products contain beneficial dietary fiber, are more filling and do not spike blood levels as drastically as white flour products. Whole grains also reduce the risk of chronic disease. Sugar is also added to a lot of bread and tortillas, so if you are cautious about your sugar intake, it is important to look for products that use honey or agave or no sweetener.

For these fish tacos, I opted for one of my favorite brands of grain products, Food For Life: Ezekiel 4:9.

This company makes amazing cereals and really delicious tortillas, which are all sprouted, which means the living ingredients are put into water to sprout and then baked at a low temperature to maintain their protein rich integrity. These organic tortillas  contain no flour and are a mixture of grains and legumes to create a complete protein that contains a bounty of vitamins and minerals and fiber with no added fat. Although these tortillas sound extremely pious, they tasted nutty and wholesome and were a great complement to the smooth and flaky fish, the crunchy and spicy salsa and the creamy guacamole….traditional whole wheat tortillas will work just as well. 

Slow and Steady Wins the Race….Sometimes

Heirloom Organic Black Turtle Beans    

Dried beans can be incredibly rewarding when prepared correctly and with ease, but require advanced preparation. For my black beans, I soaked them in water for 6 hours in advance; you could also do it overnight if you wish. I sautéed fennel, onion and garlic with olive oil. When tender, I added the beans and soaking liquid. Once boiled, I simmered the beans until soft. Half way through the cooking, I added more garlic, cilantro and salt. The beans were finished with additional salt and cilantro.

Depending on the amount of beans you are cooking, the cooking time varies. For my pot of beans, I used 2 cups dried beans and 6 cups water. Cooking time was longer than expected, at around 3 hours. I wanted to wait for the beans to be perfectly tender, yet still slightly firm to the bite. I also wanted the liquid to thicken and create a nice rich broth to eat with the beans. The beans will only get better with age, so it definitely helps to plan in advance if you want to add some fiber filled, protein packed morsels into your meal. These beans not only can be eaten alone as a filling side or main, but can also be made into chili, soup or can be refried/twice cooked.

It is well known that beans are an economical protein and that a little goes a long way, especially if you are buying dried and in bulk. If you do not have the time, energy, or the ability to plan in advance, canned beans are still a great way to add protein and fiber to your diet. A few negatives of canned beans are that they have additional sodium, so it is always good to drain and rinse your beans before you use them. Additionally, the canned variety has slightly fewer nutrients than dried beans.

Besides being a fan of the taste, texture and flexibility of legumes, I am also a fan of the wonderful components that beans possess. Beans are so versatile that they can be considered a member of both the vegetable group and the meat/poultry/fish group on the food pyramid and can serve as a hearty vegetarian substitution of protein. Legumes are high in protein, iron, fiber, vitamins and minerals. They consist of complex carbohydrates, are fat free (depending on cooking prep) and help reduce the risk of heart disease.

With all this constant talk about fiber, what does fiber really do for you? Besides getting things flowing and going, fiber is an essential component of the diet. The two types of fiber that exist are soluble and insoluble. They are found in fruit, whole grains, oats, legumes, seeds and vegetables. Fiber can increase satiety, since fibrous foods take longer to digest than refined and less fibrous foods, so they are beneficial for weight control. Fiber also assists in lowering blood pressure, regulates BMs, and may reduce the risk of colon cancer. Although extremely beneficial and most of the times delicious, it should be advised not to go on fiber overload, especially if you are planning on being a decent distance from a acceptable and comfortable “relief center”.

Little Baby Lettuce Head

Chickpea vindaloo dusted Rainbow Trout over sauteed spinach and blistered cherry tomatoes with fresh tarragon

Chickpea flour, which is stone ground chickpeas, is a great alternative to regular flour especially for someone who is gluten intolerant. The flour added a nice rich and nutty quality which created a lovely crusty layer when dusted over the trout. It also added fiber and protein to this simple fish. 

Earth Babies

On a recent trip to the farmers market, I picked up a few items that made delicious and satisfying sides. Mushrooms are hearty, meaty and earthy and can serve as a fulfilling addition to a meal.  For this side dish I sautéed oyster, hen of the woods, crimini and king oyster mushrooms with garlic and canola spread. A simple sauté brings life to these woody morsels. Fungi are one of the few food sources that naturally contain vitamin D, aside from fatty fish, liver, eggs and fish liver oil. Vitamin D is essential for the maintenance of calcium and phosphorus in the body, which aids in bone and teeth health. Vitamin D is also required for cell growth and boosts the immune system. Inadequate consumption and absorption of vitamin D can lead to the softening of bones, bone loss and the development of osteopenia and osteoporosis.

As an additional side, I made legumes! Heirloom pinto beans with roasted garlic, roasted poblano pepper and finished it with scallions. If your prone to a gassy aftermath, replace the soaking water with fresh water when cooking. Beans are a great source of dietary fiber and are an economical protein.