by Maiken Wiese, MS, RD, CDN
Happy Summer Solstice, (the longest day of the year) and the official start to the summer! To celebrate, I am kicking off the Wiese Nutrition Blog with one of my favorite summer batch cook recipes!
What is a batch cook? I am always recommending to my clients who want to reduce their food costs to make at least one large recipe per week that can be batched out into easy grab and go meals. Not only does this allow you to bring lunch to work, therefore skipping the lines and costly cafeteria food, but it makes it easier to eat dinner when you have it already to go. Cooking also helps you develop a hands on relationship with your food.
Some meals keep better than others. This one does particularly well and can be kept in the refrigerator for up to 5 days. As is, it yields six portions (feel free to add sides if you need) so you would want to halve the recipe if you really only need three meals. Cooking can be fun, but it is a time consumer, so this is a great way to get more than one meal out of your efforts.
1) Heat 3 cups of water and salt or broth to a boil.
2) Add quick cooking farro and keep heat on high for 10-12 minutes.
3) Drain farro and put aside to cool as you prepare the rest of the salad.
4) Peel the red onion and slice into thin slices.
5) Quarter cucumber and then cut into slices.
6) Seed bell pepper and cut into small strips.
7) Halve the tomatoes.
8) Chop the olives into rings or bite sized pieces.
8) Toss the arugula or kale and vegetables with the farro, chickpeas, olive oil, balsamic vinegar, lemon and dill.
9) Toss the feta crumbles in last.
10) Add salt and pepper to flavor preference.