Disclosure: My former neighbor and friend, Bob Wayne gave me a bottle of his Wayne Plantation All Natural Virgin Sunflower Oil at Farm2Home2015 and again this year at #Farm2Home2016 after I practically begged him for one:) I have been using this oil for over a year and can vouch for its tastiness and health benefits. All opinions expressed are definitely my own.
#Farm2Home2016
Summer arrived in full blast this past week here in central Arkansas. And with a force! I think Mother Nature confused June with August, y’all. But since I’m a summer lover and my air conditioner is working just fine, I’m not complaining!
Which brings our household to salad season. No one wants a heavy meal, but no one wants to be bored either. So, I look for unique ways to serve up a salad that also works as a satisfying meal. I think salads can be just as creatively prepared as some fancier, more complicated entrees.
All too often, we get in a rut with our salad greens and other ingredients. That’s why I really like to experiment by incorporating a variety of greens, grains, beans, fruits and nuts. While I often include meats as well, I prefer to use protein alternatives most of the time. I did include some smoked chicken breast since Hubby had smoked quite a bit of it over the weekend. You could just as easily omit it or use rotisserie-deli chicken if you prefer.
I’m so fortunate that Hubby is good with that. He is definitely not a picky eater. Although…while I new from the get-go that he would never, ever eat liver in any form or fashion, it took 30 years of wedded bliss for him to finally confess that he absolutely did NOT like mushrooms.
And he married a mushroom-loving fool.
This recipe uses sunflower oil in the vinaigrette. One of my former neighbors, now of Wayne Plantation in Scott, Arkansas, produces my favorite brand. It is great for marinades, salad dressings, sautés, stir fries, sauces and baked goods. Bob Wayne, a fourth generation farmer and member of Arkansas Grown, grows the NuSun mid oleic variety sunflower. Mid oleic oils contain a healthy balance of essential monounsaturated and polyunsaturated fats. This non GMO oil is gluten and cholesterol free.
I recently ran into Bob again at #Farm2Home2016 over at P. Allen Smith’s Moss Mountain Farm. His Wayne Plantation All Natural Virgin Sunflower oil is available locally and online.
Sunflower oil provides twice the amount of Vitamin E compared to olive or canola oil. Some of the health benefits of sunflower oil include:
- its ability to improve heart health
- ability to boost energy
- helps strengthen the immune system
- improves skin healt
- protects against asthma
- reduces inflammation
If you’ve never tried farro (fahr ro), I strongly encourage you to do so. Farro, also known as emmer wheat in some parts of the world, is a type of ancient wheat grain that has been eaten for thousands of years. It can be found in many Mediterranean, Ethiopian or Middle Eastern restaurants, where it has a very long history. It is similar to rice in appearance and has a mild, nutty taste and can be compared to quinoa. Nutritionally, both quinoa and farro are pretty much the same. They are both high in fiber and protein; farro has slightly more carbs but it also offers more calcium than quinoa.
The imported Italian farro available in the United States is usually the emmer variety. It’s often semi-pearled, meaning it retains some, but not all of its bran and nutrients. Recipes are usually written for this kind of farro which does not require soaking. It cooks up quickly, in about 25 minutes.
Ingredients
- 2 cups cooked farro (I sometimes use 3 cups.)
- 15 (or so) cherries, pitted and sliced in half
- 6 basil leaves, ribs removed and roughly chopped
- 3 cups packed rainbow kale
- 2/3 cup of Wayne Plantation Sunflower oil
- 1 shallot, finely minced
- 4 tablespoons of riesling or champagne vinegar
- 2 Tablespoons (or more) honey
- Kosher salt
- Freshly cracked black pepper
- 1 skinless, boneless smoked chicken breast, cubed
- 1 Tablespoon roasted sunflower seeds
- Toasted sliced almonds as garnish
- 1/3 cup shaved Parmesan
Instructions
- Prepare farro according to package directions; cool completely.
- In a large sealable bowl, mix cherries, basil and kale; set aside.
- In a small bowl, whisk together sunflower oil, minced shallot, vinegar and honey until emulsified. Add salt and pepper to taste.
- Pour dressing over kale mixture and toss gently to combine.
- Add chicken to salad and toss to combine.
- Just before serving, add in sunflower seeds and almonds.
- Garnish with shaved Parmesan.
This sounds like a good way to try farro for the first time. I just might do that. Thanks.
Hope you enjoy it.
You went above and beyond our friendship with the huge shout out on todaysthv 11 morning show.
Thank you Debbie!
U are so welcome:) Glad to do it.