Cookout season is now officially on in full force! I have 3 cookouts in a row this week! If you are looking for something to bring to your next cookout, try this Kale and Farro salad. It is packed with super-foods and nutrients and has a ton of fiber for a filling side dish. Your guests will be pleasantly surprised to try a fresh and different salad.
I must say, I love food served at cookouts. Everything from the traditional burgers, hot dogs, and potato salads to the New England favorites, clam cakes, chowdah, and stuffies. However, if can be VERY hard to not eat yourself into oblivion. Many of my clients ask me how to survive the holidays/cookouts and stay on track. Obviously you are going to want to enjoy yourself and eat some of your favorite foods, but that doesn’t mean you can be conscious.
Here are a few tips to help you stay on track:
- Eat Before You Go– Does this sound crazy to you? If yes, then you are right there with most of my clients. Most people try to eat less during the day before they go to a party. They skip meals and tend to make picky type foods throughout the day. Because of this, many people find it hard to control their portions and tend to over eat. If you have your normal meals with a snack before you go, you will have much more clarity in making food decisions.
- Use the Plate Method– When you are going to cookouts, you obviously don’t have a measuring cup or a scale to measure food, however, using the plate method helps you visualize portion sizes. Try to make 1/2 of your plate fruit or veggies, 1/4 of your plate starches, and 1/4 of your plate protein.
- Bring a Healthy Dish– Some of these cookouts are packed with delicious but not necessarily nutritious foods. It is not guaranteed there is going to be a fruit or a vegetable at a cookout out so don’t assume. If you bring a dish, you will know at least one thing is going to be healthy at the party. The host will be grateful too!! Check out my Easy Salsa Verde for another easy and healthy dish!
Kale and Farro Salad Recipe
The Farro
Farro is an ancient whole grain derived from wheat that is high in fiber and protein. Farro is very similar in texture to barley and is often placed in salads and soups. Another grain that it is very similar to farro is wheat berry.
The Kale
The basis of this salad is kale. To be honest with you, I don’t often cook with kale unless I am making kale soup. However, Walmart pick-up messed up and gave me 2 huge bags of kale that I had to turn into something!
The salad is composed of kale, farro (quinoa would be good too if you prefer), craisins, apples, and walnuts.
The Dressing
The dressing is a honey, lemon dressing. The honey in the dressing makes it naturally sweet and the lemon gives it some much needed tang and acidity. Added to the dressing is olive oil, rosemary, and salt and pepper. It is a breeze to make and is fresh and bright tasting dressing, making it perfect for a summer cookout!
Directions
Whisk together the dressing and combine kale, farro, craisins, chopped apple, and walnuts in a large bowl. Can serve slighty warm or chilled.
What You May Need
Nutrition Scoop on Kale and Farro Salad
As mentioned earlier, this salad is so full of nutrition. You get the healthy fats from the nuts and the olive oil and tons of fiber from the farro and the fruit. There is tons of Vitamin A and C in kale. These vitamins help support your immune system, skin, and bones. This salad is the perfect salad to help inflammation!
Enjoy!
-Hungry Momma
Hungry Momma Nutrition
Yields 8 small salads
Serves 8
This salad is the perfect healthy side dish for your next cookout. The kale and farro are packed with nutrition and the dressing is a fresh sweet and tangy addition!
10 minPrep Time
20 minCook Time
30 minTotal Time
Save RecipeIngredients
- 1 cup uncooked farro, rinsed
- ¼ teaspoon salt
- 1 16 ounce bag chopped kale
- ½ cup raw chopped walnuts
- ⅓ cup roughly chopped dried cranberries
- 1 diced gala apple
- ⅓ cup extra-virgin olive oil
- 2 lemons, juiced
- 1/4 cup honey
- 1 teaspoon of chopped rosemary
- Salt and Pepper to taste
Instructions
- To cook the farro, in a medium saucepan, combine the rinsed farro with at three cups water. Add the salt, bring the water to a boil, then reduce the heat to maintain a gentle simmer. Cook until the farro is tender. This should take about 15-20 minutes.Drain off the excess water and set aside.
- Dice the apple and roughly chop the walnuts.
- In a large salad bowl, add kale, craisins, walnuts, and apple
- To prepare the vinaigrette, juice the two lemons into a small bowl. Whisk in the additional vinaigrette ingredients. Set aside.
- Once the Farro is cooled to about room temperature, combine with the salad and dress with vinaigrette.
- Serve warm or refrigerate for later. This salad keeps well for four to five days in the refrigerator, covered.
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