L'Italo-Americano

THURSDAY, MARCH 23, 2017 www.italoamericano.org 34 L'Italo-Americano LA BUONA TAVOLA RECIPES COOKING TIPS SEASONAL DISHES T his Mediterranean farro dish is going straight to the top of your favourites list once you try it! But first, let's touch upon the question, 'what is farro'? F a r r o i s t h e g r a i n o f a n ancient strain of wheat. The term "farro" however, is often used as an umbrella for three different v a r i e t i e s o f h e r i t a g e w h e a t grains: Triticum spelta, known as spelt (farro grande) Triticum dicoccum, known as emmer (farro medio) T r i t i c u m m o n o c o c c u m , known as einkorn (farro piccolo) F a r r o w e n t f r o m b e i n g a household staple to an almost abandoned species by the 20th century. The modern strains of wheat were easier to clean and process by mechanical means which made them more prof- itable so the farming and use of farro declined rapidly. In Italy, however, farro continued to be cultivated since it was a consis- tently reliable harvest for moun- tain farmers. In the 1980's and 1990's, farro began making a comeback due to concerns about crop diversification, conserva- tion of biodiversity, and a large p u s h f o r r e d i s c o v e r i n g g e o - graphic-specific foods. In 1996 specific regions of Italy retained a n I G P o r ' I n d i c a z i o n e Geografica Protetta/Protected Geographical Indication' status. This is a European recognition given to promote quality agricul- tural products and protect their authenticity. One of the most popular protected farro brands and area in Italy is Farro della Garfagnana, which is a co-op of municipalities that make up this community known for its quality farro. The 'eat-local' trend helped b r i n g f a r r o a n d m a n y o t h e r ancient grains back into popular- ity. Today farro can be found in almost any grocery store and thanks to its health benefits and tremendous flavour it also enjoys a s p o t o n m a n y w e l l k n o w n restaurant menus. D i d y o u k n o w t h a t f a r r o serves as an excellent source of fiber, protein, and vitamin B3? In addition to its high nutrient value, farro contains less gluten c o m p a r e d t o m o d e r n d a y hybridized varieties of wheat making it a great alternative to pasta and rice for those looking to reduce gluten intake (but do note, it is NOT gluten free). For maximum nutrition, you can purchase farro as a whole g r a i n b u t i t w i l l r e q u i r e t h e added step of soaking overnight p r i o r t o c o o k i n g . T h e s e m i - p e a r l e d v a r i e t y h a s a s m a l l amount of bran removed which speeds up the cooking time while the pearled variety cooks the quickest but has all the bran removed. We prefer the semi- pearled since it still contains bran but is cracked just enough to make it more convenient to cook without soaking it first. It is important when shopping for farro to read the packaging as it i s d i f f i c u l t t o d i f f e r e n t i a t e between the three varieties. In particular, the terms spelt and farro are used interchangeably. Farro is no stranger in Italian rustic home cooking. In fact, it w a s a s t a p l e f o o d i n t h e Mediterranean and the Fertile Crescent and is one of the oldest harvested grains in existence. Many suggest purchasing farro that is grown in Italy where it has protected status. However, you can find many brands of farro in your local grocery store a n d a t m a n y s p e c i a l t y f o o d stores. Farro will take on the flavour of whatever you throw at it. It has somewhat of a nutty flavour and unique chewy texture that remains even after sitting for a day so. Enjoy farro as a side dish, in soups, or salads. It works well in both hot and cold dishes. Don't be fooled by the small number of ingredients in this recipe. It is packed with flavour and is satisfying on its own or as a side dish with any meal. We promise you will be experiment- ing with this awesome grain o n c e y o u g i v e i t a t r y . T h i s recipe is delicious either warm or cold and if you have leftovers they are even better the next day! Ingredients • 250 grams farro • 2 Tbsp extra virgin olive oil • 1/2 medium red onion diced • 4 - 6 s u n d r i e d t o m a t o e s , chopped • 1 Tbsp chopped parsley • 1 minced garlic clove • 2 Tbsp extra virgin olive oil • salt and pepper Instructions 1. Boil the farro according to package instructions in a pot of salted water. 2. Heat the olive oil in a pan over medium-high heat. 3. Saute the onion for 2 min- utes then add the tomatoes, pars- ley and garlic. 4. Season with salt and pep- per. 5 . C o n t i n u e c o o k i n g f o r another 2 minutes. 6. Drain the cooked farro and add to the pan. 7. Stir together and cook for 1 more minute. 8. Check for seasoning and adjust if necessary. Serve hot or cold. Farro with sundried tomatoes and parsley. Photo: Nonna's Way Take it with a grain of farro! ANNA ROMANO & ANGELA DESALVO

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