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Lunch | Side

Apple Farro Salad

  • 10 Mins

    Prep Time

  • 20 Mins

    Cook Time

  • 8

    Servings

  • 318

    Calories

  • 18g

    Fat

  • 32g

    Carbs

  • 9g

    Protein

Recommended For:

Asthma

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Ingredients

  • 1 Cup Farro
  • 1 ½ Tbsp Apple Cider Vinegar
  • 1 ½ Tbsp Honey
  • 1 Tbsp Grainy Mustard
  • ¼ Cup + 1 Tbsp Extra Virgin Olive Oil
  • 3 Green Onions, thinly sliced
  • 1 Large Apple, diced
  • ½ Cup Crumbled Feta Cheese
  • ½ Cup Dried Cherries
  • ½ Cup Toasted Walnuts*, chopped
  • * Toast walnuts in a dry skillet over medium heat. Cook, tossing frequently, until toasted in aroma.

What You’ll Need

  • Sauce Pan

  • Spoon

  • Measuring Spoons

  • Measuring Cups

  • Large Bowl

  • Whisk

  • Knife

  • Cutting Board

  • GGluten:

    Replace farro with a gluten-free grain, like quinoa.

  • DDairy:

    Omit feta cheese.

  • NNuts:

    Omit toasted walnuts, replace with roasted sunflower seeds.

Instructions

  • 1.

    Wash Hands Wash hands with soap and water.

  • 2.

    Prepare Farro Prepare farro according to package directions.

  • 3.

    Whisk Together Dressing In a large bowl, whisk together the vinegar, honey, mustard, salt and pepper. Slowly drizzle in the oil, while whisking, until all the oil is combined.

  • 4.

    Toss Salad Add onions, apple, cheese, cherries, walnuts and farro to the bowl. Toss until well combined.

  • 5.

    Wash Hands Wash hands with soap and water.

  • 6.

    Serve & Enjoy Serve immediately or serve cold. Enjoy!

Recipe adapted from michiganapples.com

Nourishment Notes

Farro

Farro is a whole grain, rich in antioxidants and fiber. The antioxidants in farro can help protect healthy cells in the body from damaging free radicals.

Apple

Apples are filled with antioxidants which may help protect the lungs from oxidative damage.

Walnuts

Walnuts are one of the few plant-based sources of omega-3 fatty acids. These types of fats are important for reducing inflammation within the body.

Breathe Better Food Tip

  • Salicylates

    Apple can be high in salicylates, try a lower salicylate variety, such as golden delicious; Omit cherries.

  • Sulfites

    Omit dried cherries.

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