5-Minute FARRO SALAD [Easy Mediterranean Diet Recipe]

🍋💡 Curious to start the #mediterraneandiet, but are not quite sure how? Then you’re in the right place!!

⚡️ I’ve got you covered ⚡️

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I’ll be sharing with you my ✨EASY FARRO BOWL RECIPE✨ so that you can start eating the Med Diet TODAY!

If you want to BUY FARRO ONLINE, here’s a link for the ones I buy:
Regular: https://amzn.to/3wXV1sE
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🥗 Whether you’re brand new or a seasoned veteran of this eating pattern, you’ll get to learn a bit more about where it comes from, why it is so important, and most importantly, how to get going. 👟

I’ll be breaking down for you some important concepts:
✅ What is the Mediterranean Diet?
✅ Where does it come from?
✅ Why should you consider eating this way?
✅ What is farro?
✅ How do you cook farro?
✅ Nutrition of farro and things to consider
✅ Step-by-step tutorial where I walk you through it

Summary of the recipe:
Ingredients:
1. Cooked Farro → I made ahead of time
2. Mix-ins of choice: I am using Cannellini beans, Cherry tomatoes, Red onion
3. Dressing: olive oil + acidic component. I used lemon and olive oil, salt and pepper
4. Flavorings: add any you like, could be chopped fresh herbs like parsley, basil. I used dried herbs

Steps:
1. Chop all veggies into very tiny pieces
2. Combine in bowl all ingredients: farro, veggies, if you want any cheese like feta you can add. Even adding seeds like sesame is nice
3. Mix your dressing and pour over salad
4. Toss together well
5. Serve aside your protein of choice: beans, hummus, meat, fish, boiled egg, add to lettuce salad, or eat it alone!

🌟 You’ll be walking away from this video charged up and READY to start eating this extremely beneficial diet, so that you can get ahead of your health and thrive.

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🍋 Cooking utensil set (silicone) : https://amzn.to/3vOQ2Ks
🍋 Oven mit and pot holder set: https://amzn.to/497sS0d
🍋 Blender (favorite for smoothies!): https://amzn.to/3SzlULW
🍋 Blender (favorite all around): https://amzn.to/3SAAm5t
🍋 Immersion blender: https://amzn.to/49dVXY3
🍋 Small food scale (weighs in grams or ounces): https://amzn.to/49InzoJ
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🍋 If you want to order groceries with a SNAP EBT card: https://amzn.to/3IAC41R

Don’t forget to COMMENT BELOW what 1 simple thing you plan to do to start applying the Mediterranean Diet principles today 👇🏼

About Me:
I’m Anna Pleet, MD, and I love teaching people about healthy eating, especially foods from the Mediterranean area. My way of teaching is simple and easy to understand. I want to help you and your family eat in a way that’s both delicious and nutritious.

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Tags:
#annapleetmd #mediterraneandiet #hearthealthy #oliveoil #nutrition #healthyfats #mediterraneanfood #wholegrains #quinoa #healthygrains #healthydiet #plantbaseddiet #wellness #healthylifestyle #healthyfood #healthy

in this video we are going to make a 5 minute really easy Pharaoh salad this is so versatile you’re going to want to incorporate this as a staple in your Mediterranean diet approach to eating hey I’m Dr Anna I’m a medical doctor I was trained in Italy and on this channel you are going to learn how to master your health with the Mediterranean diet so you probably realize that the Mediterranean diet is super healthy and famous for having a lot of plant-based Foods in it and this includes lots of whole grains but here’s where you may be getting stuck you eat the same things all the time you’re really sick of rice you’ve done the pasta thing or you’re trying to work on that and if you are not quite sure how to make pasta I got a great video for you up here so check that out but you recognize that there are so many other kinds of whole grains to be eating that it can be daunting to try to figure out how to do that so first things first we need to introduce ourselves to some of these other kinds of whole greens and one of the best ones and it’s absolutely my personal favorite is Pharaoh now Pharaoh is an ancient green and it comes from Italy so it is very classically Mediterranean diet there are a lot of things you can do with Pharaoh you can think of it like rice but it’s a little bit nuttier and chewier than a rice and the texture is more like eating pasta so there’s so many things you can do with it but what I’m going to show you today is a very easy fast way to eat it to kind of just throw it together with some other healthy things like vegetables or beans which I’m going to use today so you can make it however you like now if you’re thinking to yourself at this point that you don’t know how to cook pharoh don’t worry I have a video for you up here where I walk you step by step with how to cook it all right what do we need in order to make this 5minute bowl so a little bit of equipment we need a large mixing bowl and for convenience I already have my cooked pharoh inside of it we’re going to need a chopping board for any vegetables that you’re going to want to incorporate that will include any knives that you need to chop the vegetables you’ll include so I have two knives I have my large chef’s knife which is right here and I also have a separate serrated knife which I find really helpful for cutting into things like cherry tomatoes which I’ll use today because the tomatoes have a really tough skin and it just makes the cutting so much smoother now if you are missing some of this equipment in your own kitchen or you’re looking to enhance the equipment that you do have available to you I have links in the description below this video for my favorite cooking tools that you can check out if you’re interested now what ingredients are we going to use well like I mentioned earlier in the video there is really no restriction on what you can include in a quick Ferro salad so what I’m going to use today is just what I had available in my kitchen I have some cherry tomatoes I have some canellini beans otherwise known as white kidney beans I’m going to use a little bit of Purple Onion that I’ve already chopped the amount that I need and then I’m going to dress it with a little bit of lemon olive oil I’m going to use two different kinds of dried herbs today I have some dried rosemary and I have some dried thyme and then I’ll add some salt now when I was in medical school in Italy there was a really quick too market right on the campus of my University and they always had the same F salad that I would end up eating like once a week and it was just Pharaoh with chopped carrots and peas and olive oil dressing very very very basic but what I used to do is combine that with homus if I had a really short amount of time maybe I was in between Hospital rotations or running from class to class so the nice thing is that pharoh is pretty tough in its texture and it doesn’t really get mushy if it’s sitting inside of an oil vret for a few hours so if you made it at home and brought it to school or work with you it shouldn’t really decrease in its quality by the time you can eat it all right so here’s what we’re going to do we’re going to chop all of the different components of the salad and then we’re just going to combine it together and that’s it so if you really don’t have time and you want to make this a one minute salad instead of a 5 minute you can just buy pre- chopped things is going to cost a little bit more at the grocery store but if that’s the best you can do then that is okay do whatever you can another little trick is to buy vegetables or incorporate vegetables that don’t need any chopping something as easy as canned corn or peas or even Frozen not a problem to use those are great options so just do what you can with what you have access to okay so the goal for a pharaoh salad you can see the phro pieces are quite small themselves we want to chop down all of the different components to match the size of it so I like to use things like cherry tomatoes and I have beans here because they’re already quite small in their appearance so the first thing I’ll do is I’m going to chop down my onion so I have the stem at the end [Music] here [Music] all right so our onion is chopped and we’re going to add that in pet peeve of mine when you are scraping vegetables off a cutting board please don’t scrape it from the side of the blade you’re going to D your wonderful knife or if you’re borrowing a knife from someone else definitely don’t do that while you’re in their presence okay so now we’re going to cut our tomatoes in half and I’m going to use my serrated knife for [Music] this okay so far that’s our vegetable component some f some chopped red onion and some Tomatoes I’m going to add in our beans the color is so similar to the F you can’t even can see it now let’s squeeze our lemon I’m going to twist it down of course depending on what kind of tools you have in your kitchen you might have a lemon squeezer that pinches I like this kind because it kind of throws in a little bit extra arm workout not that that’s going to be so dramatic for building muscle but hey it’s not bad to get a little extra movement into to our day even if we’re just standing in the kitchen so let’s add in that lemon juice all right now we have lemon juice inside I’m going to add in some of our herbs that I have and if I can when it comes to herbs whether they’re dried or whole you want to kind of crush them down because the aromatic components are actually the oils inside of them so that’s why when you pinch an herb your hands are like ferociously aromatic because you’ve got the oils onto your skin now I’m going to add some dried time just to add a little bit of Dimension to this you don’t need to add any herbs or flavorings if you don’t like I’m also going to add a little bit of salt you just a pinch and now for the olive oil I like to add about a tablespoon but depending on where you where you are in your health process you might want to be cutting down on the oil maybe increasing it but olive oil is one of the healthiest oils that we have all right as you can see I’m stirring this together and it’s just so easy that’s it and you can add some greens to this if you wanted to make it a bulkier salad you could add some chopped nuts you could add tofu you could add fish you could even add something like chicken breast but it’s also just tasty as it is as like a little snack or a side component to a bigger meal all right so that’s my 5 minute Pharaoh salad now if you missed the video on how to actually cook Farrow check that out up here because you’re going to want to know exactly how to boil it there’s a few things to pay attention to with the type of pharoh you’re buying so make sure to read the labels carefully on whatever one that you bought and if this video has been working for you and you love it go ahead and jump into my full playlist on all of my Mediterranean diet cooking tutorials you’re going to love these recipes they’re so easy and versatile I’ll see you in there