Tag: farro

Farro: because it is the ideal cereal for those who play sports – Italian Cuisine

Farro: because it is the ideal cereal for those who play sports

This ancient grain has numerous benefits for figure and health. Rich in vitamins, minerals and antioxidants, it is an excellent ally for losing weight and optimizing training results

The spelled, in particular the integral one, is a real natural supplement for those who play sports. This ancient grain, thanks to the richness of micro and macronutrients, has a toning action. It helps the body during intense physical efforts such as training to deal with stress and fatigue with an extra gear. One of its strengths is versatility. Spelled flakes, for example, mixed with milk or yogurt, oilseeds and seasonal fruit for breakfast are perfect for making super-energetic porridge and muesli. At lunch, its grains paired with legumes (or eggs, fish or meat), seasonal vegetables and extra virgin olive oil are perfect for preparing quick and practical unique dishes to be consumed before training. "Thanks to the richness of fiber and complex carbohydrates, they help to keep appetite under control and not to make the muscles lack the" fuel "essential to face training", he explains Nicoletta Bocchino, nutritionist biologist. Whole spelled pasta is also excellent for sports enthusiasts, especially if you go to the gym in the early afternoon. «Although from a caloric point of view it is similar to that of wheat (100 grams provides about 350 calories), it is more digestible. It therefore allows you to face light training, but with the right energy . says the expert, who here explains why spelled is the ideal cereal for sports enthusiasts.

Counteracts the drop in energy

"Whole spelled, in flakes, puffed or in the form of derivatives, including bread, has the great advantage of providing energy to the body in a slow way. In fact, it has a lower glycemic index than that of wheat and allows better modulation of insulin secretion to limit sudden energy drops during training, "says nutritionist Nicoletta Bocchino. "The merit is of the complex carbohydrates and fiber of which it is a source that ensure energy and satiety for a long time".

Combats fatigue

Spelled provides a series of precious vitamins to combat the sense of fatigue during and after the workout. It provides B vitamins. «Contains vitamin B2 and vitamin B3, which play a fundamental role in the energy metabolism of fats, sugars and proteins. This cereal is also a source of tryptophan, a precursor of serotonin and dopamine, neurotransmitters that help you feel energized during training. Furthermore, its grains combined in the same meal with foods that provide vitamin C (spinach, lettuce, rocket, kiwi, citrus fruits) provide iron that is more easily assimilated by the body, useful for less fatigue, "says the expert.

Promotes muscle and bone health

Spelled provides methionine, an essential amino acid. «Combined with legumes (chickpeas, lentils, beans, peas) in the same meal, it provides all the essential amino acids involved in the development and maintenance of muscles. In addition, it promotes the formation of proteins, which are essential for post-workout muscle recovery. Spelled is also a good source of calcium, a bone-healthy mineral. It strengthens the skeleton and reduces the risk of suffering joint pain and osteoporosis ", says the expert.

Helps stay away from cramps

Spelled is rich in vitamins that have an antioxidant action. "This cereal in particular provides good amounts of vitamin A, vitamin C and vitamin E which act as antioxidants for the control of free radicals that form during intense efforts, reducing inflammatory states during physical activity", says nutritionist Nicoletta Mouthpiece. Finally, its grains are an extraordinary source of magnesium. "This mineral promotes the correct functioning of the circulatory system and provides the muscles with an important help, counteracting the cramps that can occur during and after training".

Incoming search terms:

Asian Farro Medley with Salmon

Farro, shiitake mushrooms, and snap peas are sauteed with ginger, garlic and spices and served with wild salmon marinated with honey, lemon and soy sauce. Not only is this dish absolutely delicious, it’s also high in protein, omega-3’s and is ready in about 30 minutes.

I’ve been getting requests for more farro recipes. If you haven’t tried farro, it’s a wonderful ancient grain with a nutty texture that is usually found in health food stores. I buy the pearled variety which takes only about 20 minutes to make, and I actually prefer it over brown rice, especially since it’s ready so quick. If you can’t find farro, you can use brown rice or barley in it’s place.

Asian Farro Medley with Salmon
Servings: 4 • Size: 1 1/3 cups + 1 salmon fillet • Old Pts: 8 • Points+: 10 pts
Calories: 403 • Fat: 8 g • Carb: 55 g • Fiber: 7 g • Protein: 30 g • Sugar: 8 g
Sodium: 701 mg  • Cholesterol: 55 mg


  • 1 tbsp honey
  • 1 1/2 lemons, juice of
  • 1/2 tsp garlic powder
  • 3 tbsp soy sauce, reduced sodium
  • 14 oz wild salmon fillets, cut into 4 pieces
  • 1 cup pearled farro
  • 1 tbsp oyster sauce
  • 1 clove crushed garlic
  • 1 tbsp sambal chili paste
  • 7 oz sliced shiitake mushrooms
  • 1 tbsp fresh ginger, finely minced
  • 1 cup snap peas
  • 1/2 cup sliced scallions, divided
  • 1 tbsp black sesame seeds


Mix honey, juice of half a lemon, garlic powder, and 1 tbsp of the soy sauce in bowl.  Add salmon to marinade and set aside in refrigerator up to 30 minutes turning once after 15 minutes; reserve the marinade.

To prepare the farro – add farro with 3 cups of water to sauce pan.  Boil on medium high, covered.  Lower heat to medium low and allow to cook for 15 to 20 minutes, or according to directions on package. If any water is left, drain and set aside.

While the farro is draining, in a large non-stick skillet, add te remaining ingredients: 2 tbsp soy sauce, oyster sauce, remaining lemon juice, crushed garlic, and Sambal Chili Paste.  Add mushrooms, ginger, snap peas, 1/4 cup scallions and cook on medium heat for 5 minutes. Add the farro and toss with the vegetables.

Meanwhile, heat a nonstick skillet on medium heat sprayed lightly with cooking spray, remove salmon from marinade but do not discard, cook salmon 2 minutes on each side then add the marinade, cover and cook on low heat 5 minutes. Serve the vegetables and farro in a dish and top with salmon, remaining scallions and sesame seeds.

Incoming search terms:

Farro: the 10 best quick recipes – Italian Cuisine



<! –

send by email


Rich in iron and protein, consisting of all essential amino acids, fiber and mineral salts, low in fat but rich in gluten, the spelled It is a cereal that brings great benefits to our health!

There are no contraindications to taking spelled unless you suffer from celiac disease, ie gluten intolerance, of which this cereal is rich

The spelled it is the "fruit" of a herbaceous plant of the grass family. It is considered the oldest type of wheat cultivated by man; It is thought that it dates back to about 8000 years ago

You can consume it in beans or in the form of flour used mainly in the preparation of various types of bakery products, very appetizing; due to its versatility, and thanks to its particularly pleasant taste, it is used in the kitchen to prepare a wide variety of both sweet recipes that salted. With the spelled you can prepare an entire menu from appetizers to desserts! It goes well with everything, meat, fish, eggs, cheese and vegetables, you can use it in rice replacement or of the flour of wheat. You can have fun preparing soups, salads, unique dishes, sweet cakes or salted; rustic and traditional recipes or the more gourmet ones; for your family, for your lunch at the office or for your dinner with friends

In the market you can easily find both the hulled spelled is that pearled: the first has the external cuticle, called glumetta, the second is without it and therefore requires shorter cooking times. A good tip is definitely to consume the hulled spelled that retains all the benefits offered by the high content of fiber and mineral salts. In this case it is necessary to soak the beans for about 8 hours before cooking

Desire of spelled? Continue reading this top ten of recipes with spelled that Salt and pepper has selected for you! They are all simple and quick recipes to cook, from which you can take inspiration to bring healthy, tasty and always different dishes to the table!

Proudly powered by WordPress

By continuing to use the site, you agree to the use of cookies. Click here to read more information about data collection for ads personalisation

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.

Read more about data collection for ads personalisation our in our Cookies Policy page