Garden Fresh Veggies Make for Great Meals

There is nothing better than fresh veggies from the Farmer's Market or a Patio Garden or Organic section from your grocer. Preparing them the right way means making the most of all the great nutrients and vitamins that feed your muscles and make the most of all the work you do at the gym.

Check out these healthy and tasty recipes from the NY Times ... feel free to bring in a sample to FND next time you come in!

Brown Rice and Farro Salad With Roasted Pepper, Basil, Arugula and Feta

Roasted pepper and a vinaigrette dressing infuse a chewy, savory mix of rice and farro.

By MARTHA ROSE SHULMAN

Published: August 26, 2013

I had a tiny amount of farro in my pantry and odds and ends of different grades of brown rice, so I combined them. I like the contrasting textures and flavors of the rice and farro, infused with the flavor of the roasted pepper and the vinaigrette.

3/4 cup brown rice

1/4 cup farro

Salt to taste

1 large red pepper, roasted and diced

1 cup diced cucumber

2 ounces feta, crumbled or cut in small cubes (plus additional for garnish)

1/4 cup basil leaves, cut in slivers, torn or chopped

1 to 2 teaspoons fresh thyme leaves

2 tablespoons sherry vinegar or red wine vinegar

1 teaspoon balsamic vinegar

1 teaspoon Dijon mustard

1 small garlic clove, puréed

5 tablespoons extra virgin olive oil

Freshly ground pepper

1/2 6-ounce bag wild arugula, rinsed and dried

1. Cook the rice. Combine with 1 2/3 cups water and salt to taste in a medium saucepan, bring to a boil, cover, reduce the heat and simmer 45 minutes, or until there is no more water in the pot. Turn off the heat, cover the pot with a dishtowel, return the lid, and let sit for 15 minutes. Transfer the rice to a wide bowl or a sheet pan and allow to cool completely.

2. Meanwhile cook the farro. Combine with 3 cups water and salt to taste in a medium saucepan, bring to a boil, cover, reduce the heat and simmer 45 to 50 minutes, until tender. Turn off the heat and allow the farro to sit in the hot water for another 15 minutes, then drain and place in a paper towel-lined bowl to cool.

3. In a large bowl, combine the rice, farro, diced roasted pepper, diced cucumber, feta, basil, and thyme.

4. In a small measuring cup or bowl, whisk together the sherry and balsamic vinegars, salt to taste, Dijon mustard and garlic. Whisk in the olive oil. Pour over the grain mixture, add freshly ground pepper, and toss the mixture well.

5. Line individual salad plates or a platter with arugula. Top with the salad. Garnish, if desired, with more crumbled feta, and serve.

Yield: Serves 4 to 6

Advance preparation: The salad can be prepared through Step 3 a day ahead of time.

Nutritional information per serving (4 servings): 385 calories; 21 grams fat; 5 grams saturated fat; 2 grams polyunsaturated fat; 13 grams monounsaturated fat; 13 milligrams cholesterol; 41 grams carbohydrates; 4 grams dietary fiber; 206 milligrams sodium (does not include salt to taste); 8 grams protein

Nutritional information per serving (6 servings): 257 calories; 14 grams fat; 3 grams saturated fat; 2 grams polyunsaturated fat; 9 grams monounsaturated fat; 8 milligrams cholesterol; 27 grams carbohydrates; 3 grams dietary fiber; 137 milligrams sodium (does not include salt to taste); 5 grams protein

Martha Rose Shulman is the author of “The Very Best of Recipes for Health.

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