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Greek Blue Zone Kouzina: Whole Grains

1/27/2020

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Add a grain of Greek Blue into your kouzina palate!

Last week we added fish, Psari Plaki, to our Blue Zone journey of healthy eating and living, one that expands on the Mediterranean diet (more in our Mediterranean Diet blogs). It’s a lifestyle of feeding yourself for longevity while sharing those meals with friends and loved ones who give you joy. This week we feature one of our favorite whole-grain recipes, Greek-Island Farro & Feta Salad, adding another shade of Greek Blue to your gatherings!

Medical research has shown that whole grains lower the risk of heart disease, cancer, stroke, diabetes, and obesity, and also reduce cholesterol levels. When preparing whole grains, like farro, the Greek way, they’ll be a welcome course on your menu.

Greek-Island Farro & Feta Salad

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This is a gorgeous salad that’s as vibrant to the taste buds as it is to the eyes. Farro, an ancient Mediterranean grain, is similar in flavor to brown rice but with a nuttier profile and chewy texture.

One cup of cooked farro contains 220 calories, 8 grams of protein, 2 grams of fat, 47 grams of carbohydrate, and 5 grams of fiber. It’s also rich in vitamin A, vitamin E, iron, and magnesium. Healthy stats and great taste makes farro a whole-grain food that you’ll be adding to your list of pantry staples.
 
PREP TIME: 20 minutes
COOKING TIME: about 30 minutes
SERVINGS: 4
 
GREEK VINAIGRETTE
1 1/2 tablespoons chopped fresh oregano
1 1/2 tablespoons fresh lemon juice
1 tablespoon balsamic vinegar
1 teaspoon Dijon mustard
1 teaspoon sea salt
1/2 teaspoon freshly ground pepper
1/2 teaspoon chopped fresh thyme
1/2 teaspoon minced garlic (1 small clove)
1/2 teaspoon Greek thyme honey
1/4 cup extra-virgin olive oil
 
SALAD
1 cup farro
1 red bell pepper, cut into 1/2-inch dice
1 medium seedless cucumber, cut into 1/2-inch dice
2 plum tomatoes, cut into 1/2-inch dice
1 small red onion, sliced
2 scallions, sliced
1/3 cup chopped fresh flat-leaf parsley
1/3 cup sliced pitted kalamata olives
2 tablespoons capers, rinsed and drained
6 ounces Greek feta cheese, crumbled
 
1. Make vinaigrette: In a bowl, whisk together all of the vinaigrette ingredients except the olive oil. Slowly whisk in the olive oil until emulsified. Set aside.
 
2. Make salad: In a medium saucepan, combine the farro with 3 cups of water and bring to a boil over medium-high heat. Reduce heat to low and simmer until the farro is just tender, 25 to 30 minutes. Drain well and transfer to a large heatproof bowl. Whisk the vinaigrette to combine, then pour over the hot farro and stir until combined well. Let cool completely.
 
3. Add the bell pepper, cucumber, tomato, onion, scallion, parsley, olives, and capers to the farro. Stir until combined, then add the feta and toss gently. Serve at room temperature.
 
Recipe by Kelly Salonica Staikopoulos
Copyright © 2020 Kukla's Kouzina: A Gourmet Journey~Greek Island Style 
 


Refer to our Mediterranean Diet Resolution blogs for our meal plans and suggestions—it’s an introduction to a healthy Greek lifestyle for your New Year and beyond. More recipes can be found in our Mediterranean Diet Resolution Recipes blogs.

I hope you enjoy cooking and eating the classic Greek Blue way, and that this month’s recipes and tips guide you to a healthy lifestyle!
 
Sign up for our e-newsletter (if you haven’t already) and stay connected on social media for cooking tips and recipes, as well as for all Kukla's Kouzina updates and news.
 
Thanks for following us and we’ll see you next Monday!
 
Until then~
Kali orexi! Good appetite!
 
Kelly

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​Copyright © 2020 Kukla's Kouzina: A Gourmet Journey~Greek Island Style / The Naked Truth About...Greek Cooking!    
 
Web design by Kelly Salonica Staikopoulos
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    about

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    This Greek cooking blog is a companion to our  cookbook series 
    KUKLA’S KOUZINA: 
    A Gourmet Journey~
    Greek Island Style, including Meze 
    ​
    (Appetizers & Petite Plates) and Spreads & Dips, on Amazon. Visit our BOOKS page for more info.


    It's a Greek cooking school in your own home. Here you'll learn about Greek-island foods and will find cooking techniques that will demystify what is sometimes considered a complicated cuisine, allowing you recreate the dishes of the gods in your own kitchen! ​

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    olive oil kouzina

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       This exquisite olive oil produced by Mentis Estate is hand picked and carefully pressed by local artisans, creating a pure unblended oil that is aromatic and fruity with an acidity of less than 0.5%. 
       Mentis Estate is truly the finest olive oil we at Kukla's Kouzina have ever tasted and it's our first choice for serving with crusty bread, drizzling on salads, and finishing a dish. 

       Check out our blog Olive Oil~Branch to Bottle to see what makes Mentis Estate so special. Delicious (υπέροχος)!

    author  
    Kelly Salonica Staikopoulos

    Read all about Kelly, Kukla's Kouzina's blogger, and the rest of our team in our about page!


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