Farro Risotto with Corn and Tomatoes

Week 3 is all about grains! Make sure to check out THIS post with really useful information on grains! Todays recipe will make about 4 servings.

Farro Risotto with Corn and Tomatoes is number 2

Photo thanks to Tanya!

What you'll need

• Medium saucepan
• Cutting board
• Knife
• Mixing spoon
• Measuring cups and spoons

Ingredients

• 1 cup semi-pearled farro
• 2 Tablespoons olive oil
• 3 tablespoons unsalted butter, divided
• 1/2 cup finely chopped sweet onion
• 2 1/2 cups (or more) chicken or vegetable stock
• 1 cup yellow corn (from 2 ears)
• 4 Tablespoons freshly grated parmesan, plus additional for garnish
• Kosher salt and pepper, to taste
• 1/2 cup halved grapes tomatoes, for garnish
• Fresh basil, for garnish

Directions

1. Soak the farro in cold water for 20 minutes. Then drain and rinse.
2. In a medium saucepan, bring 8 cups of water to a boil. Stir in olive oil and farro.
3. Reduce heat to medium and simmer for 15 minutes. Then drain and set aside.
4. In the same saucepan add the chicken stock and warm over medium heat until hot but not boiling.
5. In a heavy saucepan or Dutch oven melt 2 tablespoons of butter over medium heat. Dice an onion and add the onions and cook until they are just beginning to soften which should be about 3 minutes. 
6. Then add the farro and stir until every grain is coated with butter which is about 1 minute. Pour in 1/2 cup of stock and simmer until the liquid evaporates.
7. Add another 1/2 cup stock and stir frequently until the liquid is absorbed. Continue adding the remaining stock 1/2 cup at a time, not adding more until the previous amount is absorbed. (It will take longer with each addition). 
8. Stir in the corn with the final addition of stock.
9. Once all of the liquid has been absorbed and the farro is tender, about 20-25 minutes, fold in the remaining tablespoon butter (optional) and Parmesan cheese and stir until melted. 
10. Season with salt and pepper to taste. Garnish individual bowls with tomatoes and fresh basil. Sever with extra parmesan if desired.

This week is grains and since there are so many different types of grains we made five different recipes: 

• Black Bean and Asparagus Quinoa with Lemon Dressing (#1 in picture above)
• Farro Risotto with Corn and Tomatoes (#2 in picture above)
• Black Rice Salad with Avocado and Grapefruit (#3 in picture above)
• Sweet and Savory Wild Rice (#4 in picture above)
• Wild Rice Pilaf (Not pictured above)

Click on any of the above to see the recipe on how to make them and as always feel free to leave comments or questions below!

Black Bean and Asparagus Quinoa with Lemon Dressing

Week 3 is all about grains! Make sure to check out THIS post with really useful information on grains! Todays recipe will make about 4 to 6 servings and we adapted it from thekitchn.com.

Black bean and asparagus quinoa is number 1

What you'll need

• Pot
• Mixing spoon
• Measuring cups and spoons

Ingredients

• 1 cup quinoa, rinsed several times and drained
• 2 teaspoons lemon zest
• 2 tablespoons fresh lemon juice
• 1-2 tablespoons olive oil
• 1 teaspoon maple syrup (you can use honey or sugar)
• 1 (14-ounce) can black beans, rinsed and drained
• 10-12 asparagus stalks, cut into bite sized pieces and steamed till crisp and tender 
• 1/4 cup feta (optional)
• 4 scallions, chopped
• 1/4 cup chopped parsley 

Directions for the lemon dressing

1. Add lemon zest, lemon juice, olive oil, and maple syrup in a bowl
2. Whisk it all together
3. Add salt and pepper to your preference
4. Whisk it again and then set aside

Directions for the quinoa 

1. Fill a heavy bottomed pot 3/4 full of water, add a tablespoon of salt and heat until boiling. Add quinoa and cook until almost tender, which should be about 10-15 minutes
1. OR cook quinoa according to the chart above. If using chart (2:1 ratio) there will be no liquid to drain
2. Drain quinoa and return to pot
3. Reduce heat to low and cook quinoa, covered, until fluffy which should be about 5 minutes
4. Remove from heat
5. Fluff quinoa with a fork and toss it with the dressing
6. Add remaining ingredients and toss
7. Serve hot or room temperature 

This week is grains and since there are so many different types of grains we made five different recipes: 

• Black Bean and Asparagus Quinoa with Lemon Dressing (#1 in picture above)
• Farro Risotto with Corn and Tomatoes (#2 in picture above)
• Black Rice Salad with Avocado and Grapefruit (#3 in picture above)
• Sweet and Savory Wild Rice (#4 in picture above)
• Wild Rice Pilaf (Not pictured above)

Click on any of the above to see the recipe on how to make them and as always feel free to leave comments or questions below!

Grains

Week 3 is all about grains! Grains is a term that can mean many things such as oats, flours, seeds, rice, quinoa, and the foods made from those products. Typically when filling your plate the USDA recommends about a quarter of your plate is a grain of some kind.


We recommend eating as many whole grains as possible. Whole grains are higher in fiber and that can not only help with digestion but also keep you feeling full longer. Whole grains are also considered a low glycemic index food. Basically what this means is your blood sugar will not rise as high as it would if you ate the non-whole grain version. This can be an important thing to consider when making food choices for those diagnosed with diabetes.


Some grains can be a little tricky to prepare on your own at home so below are two charts to help you in your cooking adventures with grains.

This chart came from a blog called good eggs

Since there are so many different grains we made five recipes this week:

• Black Bean and Asparagus Quinoa with Lemon Dressing
• Farro Risotto with Corn and Tomatoes
• Black Rice Salad with Avocado and Grapefruit 
• Sweet and Savory Wild Rice
• Wild Rice Pilaf 

Click on any of the above to see the recipe on how to make them and as always feel free to leave comments or questions below!

Fruits and Vegetables

Week 2 is all about fruits and vegetables and this information coordinates with this weeks recipe, which is a stir fry! Stir fries are a great way to get a lot of vegetables into one dish. Check out the recipe HERE!

When it's time to eat the USDA recommends filling half of your plate up with fruits and vegetables before you fill your plate with other foods. The more fruits and vegetables the better! The reason why is because fruits and vegetables have no cholesterol in them and they are naturally low in calories, sodium, and fat. Some vegetables are also high in fiber which is great for digestion. Not to mention they are all full of many vitamins and minerals that benefit your health in many different ways. If you are still counting servings and hoping to get a specific number of fruits and veggies in your diet don't be overwhelmed. Every food is different so you will need different amounts to count as a serving. For an example half of one regular banana is considered a serving, so if you eat the whole banana you just had two servings of fruit. If you have diabetes it's always a good idea to pay attention to the sugar content in fruits since some have high levels of sugar.


It can be hard living in a northern part of the country to get good quality fruits and vegetables during the winter when they are out of season. A way around this can be to buy them frozen. Frozen fruits and vegetables can be just as good for you as fresh, however if you have the choice fresh is best. You can also buy canned to help save some money. A good thing to remember is always wash off your canned vegetables before eating them. Most food processors add sodium to canned foods because it helps increase their shelf life. By washing them off you are reducing the sodium content.


Another way to help save money is to buy fruits and vegetables that are in season for your location. There is a nifty tool on the right side of this blog towards the top that allows you to pick your location and the time of year, and then it will tell you what foods are in season for you!

How To Incorporate More Into Your Diet

A great way to incorporate enough fruits into your diet is to add them to foods you may already be eating. Putting orange slices on top of your salad or putting chopped berries in your oatmeal is a great way to sneak them into your day.

The USDA also has some great tips for getting your children to eat more fruits and vegetables! Some ideas were to make a smiley face with sliced bananas for eyes, raisins for a nose, and an orange slice for a mouth. Or if your child doesn't like one of those fruits use some they do. You could instead use a berry for the nose or eyes. Offer raisins or other dried fruit instead of candy. Choose the fruit options when at fast food restaurants like the sliced apples instead of fries.

Check out these creative ways to make fruits and vegetables seem more appealing to your kids and family.

Grapefruit owl with banana eyes and clementine wings!

Found on Buzzfeed.com

Cauliflower sheep with an olive head and legs!

Found on Buzzfeed.com

Strawberry, Blackberry, and Banana Butterflies

This one I found HERE

Watermelon head with cucumber eyes and mouth, carrot nose and berry eyes

ABC&123 had other great ideas too!

Don't forget to check out the stir fry recipe HERE!  And as always feel free to leave comments and questions!

Stir Fry Recipe!

This weeks emphasis is on fruits and vegetables so our recipe is a simple stir fry because it's a great way to incorporate many vegetables into one dish! The great thing about stir fries is you can alter it to be what you want. For example you can use whatever vegetables you want and enjoy. You can choose to add in chicken or other meat, or you can choose to leave meat out. This recipe is very adaptable so feel free to change it so it incorporates the vegetables you want.


What you'll need:

• Wok or large skillet
• Knife
• Cutting board - We always suggest using a separate cutting board for your meats and vegetables to prevent spreading any bacteria from the meat onto the vegetables
• Measuring spoons and cups

Ingredients: 

• Various Vegetables (your choice) 
• What we used was squash, zucchini, mushrooms, onion, broccoli, carrots, peppers
• 3/4 teaspoon garlic paste
• 1/4 - 1/2 teaspoon ginger paste
• 1/4 cup soy sauce (low sodium if possible)
• 1 teaspoon brown sugar
• 1 tablespoon cornstarch + 2 tablespoons water
• 1 tablespoon sweet chili sauce 
• 1/2 teaspoon sesame oil
• Crushed red pepper if desired
• 2 tablespoons olive oil, plus more if needed
• Chicken breast or lean meat of your choice (Optional)

Directions for marinading the chicken:

1. In a small bowl combine soy sauce, brown sugar, sesame oil, red pepper, 1/4 teaspoon and a little ginger paste
2. Cut the chicken breast into strips or bite size pieces
3. Place the chicken in a small bowl (or plastic bag) and add a few tablespoons of the marinade
4. Set aside while you prep your vegetables for the stir fry

Never made a marinade before? Check out this pervious post to learn how: Cooking Techniques

Directions for the stir fry:

1. Chop your various vegetables into bite sized pieces.
2. Add 1 tablespoon of the olive oil and the sesame oil to the wok or skillet.
3. Add remainder of the garlic and ginger paste to the skillet and sauté for 30 seconds. Careful it will splatter!
4. Add the marinated chicken strips and cook till meat is no longer pink. Remove and keep warm.
5. Add vegetables in batches with longest cooking ones first and sauté over high heat till just tender. Add cooked chicken back to the wok/skillet.
6. Add the remainder of the stir fry sauce to the skillet and bring to a boil.
7. In a small bowl, mix cornstarch and water and add to the stir fry. It will thicken quickly. Remove from heat when that happens.
8. Serve with brown rice. 

Is this your first time making a stir fry? Check out this previous post to learn how: Cooking Techniques

As always feel free to leave comments or ask questions!

Cooking techniques

This weeks cooking techniques are blanching, braising, marinating, sautéing, and stir frying. Each technique can be used in many different recipes, and this weeks recipe will be using the stir fry and marinate techniques. Below you will find each term, its definition, and a YouTube clip on how to perform the technique.

Blanching

When a recipe calls for blanching thats means it wants you to place the food item in boiling water for the time needed and then remove from the water and quickly cool. Quickly cool usually means placing in a bowl of ice water. Blanching is most often used in preserving foods, but can also be great for pre-cook foods that you plan on using later. 

Braising

Braising is a cooking technique that browns mean in fat, another technique called seared. Then the browned meat is simmered in a liquid until it is cooked. Braising is a great way to use less expensive tender cuts of meat.

Marinating

Marinating is a process of soaking a food in a seasoned liquid before you cook it. Typically this technique is used for meats. Foods can be marinated anywhere from a few minutes up to a day or longer. If you are marinating a food for longer than a few minutes you should place the food in the marinate into the refrigerator to minimize bacteria growth. Below is a video for how to make a simple chicken marinade and then shows you that you simply let the chicken soak in the mixture until ready to use. 

Sautéing

Sautéing uses a small amount of oil or fat in a shallow pan to cook food all while being over relatively high heat. Ingredients are typically cut into small pieces or thin slices to help them cook faster.

Stir Fry

Stir fry is a Chinese cooking technique where you prepare food in a wok. Stir frying is very similar to Sautéing. If you don't have a wok you can use a large sauce pan.

Hopefully you'll find a time to try each of these cooking techniques on your own. 

As always feel free to comment and ask questions!

Wild Rice Pilaf Recipe

This weeks recipe was a wild rice pilaf. The goal is to get your feet wet when it comes to cooking. You will learn how to cook rice and get the opportunity to try out a few different cutting techniques. The recipe itself isn't very tricky and will only take about an hour to make giving roughly 4 servings.

Pilaf served with a side salad!

The utensils you are going to need for this recipe are:

• Saucepan
• Cutting board
• Knife
• Mixing spoon

The ingredients you are going to need are:

• 2 tablespoons extra-virgin olive oil
• 2 sprigs fresh thyme
• 1 cup whole wild rice
• 2 cups low-sodium chicken broth
• 1 small onion, chopped
• 1 clove garlic, minced
• 1 carrot, chopped
• 1 stalk celery, chopped
• 1/2 cup thinly sliced green onions (optional)
• 1 tablespoon slivered almonds (optional)
• Freshly ground black pepper

Unfamiliar with any cutting techniques from above? Check out a previous post on cutting techniques HERE

Here are the cooking steps:

1. Heat the olive oil in a small saucepan over medium heat. Add the chopped onion and garlic, and sauté, for about 2 minutes. 
2. Add the wild rice to the saucepan and cook, stirring with a wooden spoon until lightly toasted. This should take about 1 minutes. 
3. Add the carrot and celery and cook until softened. 
4. Stir in the chicken broth bringing it to a boil. Once boiling reduce heat to a rapid simmer and cover. Then allow to cook for about 20 minutes or until the rice is tender.
5. Remove from the heat and scatter the scallions and almonds (if desired) over the surface. Fluff with a fork and remove the herb sprigs before serving.
6. Season with black pepper to taste

This recipe was adapted from a recipe found here from the Food Network.

Feel free to leave to leave any questions or comments below!