- 170 calories
- 1.5 g of fat
- 0 g saturated fat
- 0 mg of sodium
- 34 g of carbohydrates
- 5 g of dietary fiber
- 2 mg of iron
- 6 g of protein
- 4 mg of niacin
- 60 mg of magnesium
- 2 mg zinc
|Image from Bluebird Grain Farms|
According to their site, farro is prepared like brown rice, cooks in 50-60 minutes or can be soaked overnight to reduce the cooking time. It makes a fabulous pilaf, grain salad, risotto, it can be added to soups, and sprouted or ground for breads. When cooked, it adds a sweet, full-bodied flavor and a chewy texture that I really enjoy.
I wanted to make muffins yesterday so I decided to grind the whole grain farro into a flour using my Vita-Mix. This was the first time I've tried making my own flour and it was strangely empowering! I know, strange. Anyway, here's the muffin recipe that I made yesterday, taken from the Vita-Mix cookbook, with a few revisions:
Farro Muffins with Fruit and Carrots
- 3/4 cup (180 mL) whole farro
- 1 tsp. flaxseed
- 1 tsp. cinnamon
- 1 tsp. baking powder
- 1/2 tsp. baking soda
- 1/2 tsp. salt
- 1/2 cup (120 mL) raisins (optional)
- 1/2 cup (120 mL) carrots, cut in pieces
- 1 cup (240 mL) pineapple chunks, whole strawberries or total juice (or 1 large orange, peeled) I used the orange
- 1 Tbs. light olive or grapeseed oil
- 1/4 cup (60 mL) light brown sugar, packed (I used about 1/8 cup agave nectar)
- 1 to 2 egg whites (optional - use with thick mixtures such as those using orange or carrot) I used 1 whole egg
- Preheat oven to 375 degrees F (190 degrees C). Lightly coat a 6 cup muffin tin with cooking spray.
- Place whole kernel farro and flaxseed in the Vita-Mix container. Secure lid. Select Variable speed #1. Turn on machine and quickly increase speed to #10; then to high. Run for 1 minute.
- Add cinnamon, baking powder, baking soda, and salt. Replace the Lid. Blend for 5 seconds. Pour into a large mixing bowl. If desired, add raisins.
- Place desired fruit or juice, carrot pieces, oil, brown sugar and, if desired, egg whites into the Vita-Mix container. Select variable, speed #1. Turn on machine and quickly increase speed to #10, then to High. Run 10 to 15 seconds. Pour fruit mixture into the flour mixture. Stir until smooth and all ingredients are moistened. I added walnuts too at this point. Spoon into a greased muffin tin, filling each cup full.
- Bake at 375 degrees F (190 degrees C) for 20 minutes. Makes 8 muffins.
- Note: Do not decrease the oil measurement. It is the minimum amount needed to produce a moist muffin. If you use honey or decrease the brown sugar the muffins will taste of soda.
1 Muffin has 159 calories, 3 g. fat, 0.4 g saturated fat, 0g cholesterol, 3.8 g. fiber, 4.5 g. protein, 12.7 g. sugar, 50% RDA of Vitamin A
Vita-Mix cookbook http://www.vitamix.com/index.asp