With apple cider vinaigrette

INGREDIENTS:

Farro salad

1 cup cubed butternut squash

1 cup (or ~8) quartered Brussels sprouts

1/2 cup chickpeas

1-2 tbsp avocado oil

1/2 cup cooked farro

1 handful chopped organic Tuscan kale

Garlic powder, onion powder, dried herbs, salt & pepper to taste

Apple cider vinaigrette

2 tbsp extra virgin olive oil

1 tbsp apple cider vinegar

1 tsp dijon mustard

1 tsp honey

2-3 tbsp freshly grated pecorino (or parmesan)

2-3 leaves finely chopped fresh sage

Garlic powder, red pepper flakes, salt & pepper to taste

INSTRUCTIONS:

Preheat oven to 400 degrees. Prepare cubed butternut squash and quartered Brussels sprouts. Rinse and dry chickpeas. Mix together butternut squash, Brussels sprouts and chickpeas onto a baking tray with avocado oil, garlic powder, onion powder, dried herbs, salt and pepper. Place into the heated oven for approximately 30 minutes, tossing the veggies every 10 minutes.

On the stove top, bring a pot of water to boil. Cook farro as instructed (I use the Trader Joe’s 10 minute farro).

In a small container, combine extra virgin olive oil, apple cider vinegar, dijon mustard, honey, pecorino, fresh sage, garlic powder, red pepper flakes, salt and pepper.

Assemble the salad with a handful of chopped organic Tuscan kale, cooked farro (I use the Trader Joe’s 10 minute farro), oven roasted butternut squash, Brussels sprouts and chickpeas. Toss in the apple cider vinaigrette. Optionally top with pumpkin seeds or a choice of protein.

HEALTH BENEFITS:

Butternut squash is nutrient packed with vitamins A and C, magnesium, potassium and calcium. Butternut squash also contains beta-carotene and alpha-carotene which converts to vitamin A in the body to aid in immunity.

Brussels sprouts contain glucosinolates, a phytochemical with sulfur shown to protect against cancer. They are also a source of carotenoids, vitamin C and K, folate and fiber.

Garbanzo beans are a source of fiber, protein, iron, folate and phosphorus. The fiber in garbanzo beans contain digestive promoting properties. The soluble fiber in garbanzo beans breaks down into butyrate, a bacteria that positively impacts the gut microbiome.

Avocado oil has a higher smoke point than olive oil, therefore it is best to use when cooking at higher temperatures. Avocado oil is additionally a good source of monounsaturated fats.

Farro is an ancient grain popular within the Mediterranean diet. Being a good source of fiber, it has positive digestive impacts. A typical 1/4 cup of farro contains about 6 grams of protein and 3 grams of fiber. It also is a source of iron and magnesium.

Organic kale is rich in a variety of nutrients including vitamin A, vitamin C, potassium, folate, fiber, calcium and antioxidants lutein and zeaxanthin.

Extra virgin olive oil is high in monounsaturated fats, helping to lower LDL cholesterol.

Apple cider vinegar is made through fermentation and contains potassium, calcium and magnesium.

Dijon mustard is produced from mustard seeds which are a source of many vitamins and minerals, dietary fiber and antioxidants.

Raw, unfiltered honey in its natural state contains antioxidants with anti-bacterial and anti-inflammatory properties.

Fresh sage contains vitamin K, magnesium, zinc and copper as well as antioxidants combating free radical damage.

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