In our September cooking class we learned about whole grains! First we started with what a grain is (the seed from many different plants in the grass family) and examined the seeds from the winter rye we grow as cover crop on the farm. Then we talked about the difference between a whole grain and a refined grain. A grain is made up for 3 parts: the bran, endosperm, and germ. The majority of the nutrients and fiber are in the bran and germ, which are removed when a grain is refined (like when making white rice or white flour). The benefit to refining is the grain product can last longer, but it is not nearly as nutritious. The Harvard School of Public Health recommends the majority of the grains we eat be whole grains.
Our recipe for the class was a salad with farro, a kind of wheat that is often consumed as the whole seed (like rice), as opposed to ground in to a flour. It cooks up in about 20 minutes, and freezes well. Since we still had summer produce to work with we made the salad with tomatoes and peaches, but this is easily adaptable with other vegetables. Root vegetables, broccoli, cauliflower, eggplant, asparagust, and just about any other vegetables you can think of would be great.
Coming up we have classes featuring orange foods for Halloween, eggs, pizza, and party food for the holiday season! All classes are open enrollment, and proceeds support our hunger relief efforts.
Broccoli Head Chefs (9-12 year olds)
The Beta Carotene Monster – Tuesday, October 30th, 2018, 3:30-5:30pm
Magic Eggs – Tuesday, November 27th, 2018, 3:30-5:30pm
It’s a Party! – Monday, December 10th, 2018, 3:30-5:30pm
Celery Sous Chefs (5-8 year olds)
The Beta Carotene Monster – Tuesday, October 23rd, 4-5pm
Personalize Your Pizza – Tuesday, November 13th, 2018, 4-5pm
Delightful Dips – Monday, December 3rd, 2018, 4-5pm
Summer Farro Salad
Adapted from https://www.twopeasandtheirpod.com/summer-farro-salad/
For the salad:
- 2 cups cooked farro
- 5 kale leaves, torn into small pieces
- 1 large peaches, pitted and chopped
- 1 cup cherry tomatoes (halved) or chopped tomato
- 1 cup corn (raw or frozen)
- A large handful basil, torn into pieces
For the dressing:
- ⅓ cup olive oil
- Juice of 1 lemon
- 1 tablespoon white wine vinegar
- Kosher salt and black pepper, to taste
- In a jar combine olive oil, lemon juice, vinegar, a pinch of salt, and a few grinds of pepper. Shake to combine.
- In a large bowl combine the farro, greens, peaches, tomatoes, corn, and basil. Add the dressing and toss to combine.