3. Southwestern Quinoa Stuffed-Peppers – Southwestern Quinoa Stuffed-Peppers are colorful enough for a dinner-party but easy enough just to enjoy as a weeknight dinner. They heat up perfectly in the microwave and are even more delicious the next day for lunch. This is a perfect whole grain vegetarian dish to enjoy for Taco Tuesday. What can I say? I love south of the border inspired dishes!
4. EA Stewarts Low Carb Egg Muffins w/ Veggies & Feta Cheese – Warm eggs, and feta cheese and vegetables – yum. I found this recipe on Pinterest shortly after starting the Mediterranean Diet. Probably like you, I was trying to find easy ways to eat more whole grains on the Mediterranean Diet. This recipe has been one that I have used again and again. I promised when I started my blog that I would not only share my recipes but other resources as well. I love to make these egg muffins for a nice Sunday brunch and then enjoy the leftovers for quick breakfasts throughout the week. Be sure to make it Mediterranean Diet friendly by using extra-virgin olive oil instead of sunflower oil and eliminate the salt. I promise salt is not needed with the already briny Feta and Kalamata olives!
The Background of Farro
I am newer to farro and I have to say I love it. An ancient grain, farro is popular in Italy and specifically Sardinia. Farro is nutty and chewy. It is wonderful with a rich olive oil and savory vegetables. Farro is a traditional grain served in Italy but can be challenging to find in a the whole grain here in the United States. In most American groceries, pearled farro is sold. I have also found semi-pearled farro which provides more nutritional value than pearled AND reduces the cooking time compared to the whole grain. To find 100% whole grain, Amazon may be the best location.
In my very first post, I promised I would share my authentic journey even if it differs from the “experts” on the social media pages. In my opinion, semi-pearled is acceptable as long as you are working whole grains into your diet each day. The whole grain council agrees with me, processed does not always mean bad. There are different reasons and ways to “process” food for human consumption. These helpful labels are great guidelines when shopping for whole grains. I try to stay with the two on the left, 100% whole grain and on occasion with 50% whole grain. A whole grain food may not have a label at all – and that just means you have to investigate it on your own. Label reading is an important element of the Mediterranean Diet!
Farro comprises three whole grains: farro piccolo (commonly known as einkorn), farro grande, and farro medio. I used Farro grande for this recipe (also known as emmer). An ancient grain, farro is popular in Italy and specifically Sardinia. Oldways Whole Grains Council defines Farro as an unchanged grain over the last several hundred year.
Whole Grain #2: Farro
5. Mediterranean Farro Breakfast Bowl – The Mediterranean Farro Breakfast Bowl captures the essence of what is delicious and healthy in the Mediterranean Diet. This is an easy and delicious way to work the fundamentals in first thing in the morning. Warm, delicious, and most importantly simple and fast to prepare. The Mediterranean Farro Breakfast Bowl is flavorful with spinach, onions, tomatoes, and a sprinkle of feta cheese. Add a a poached egg and this is a filling breakfast favorite!
