Nutritionally speaking, an optimal way to repair taxed muscles, whether from training or from a fall, is through protein. Luckily for you, I have a couple of sneaky protein-rich recipes for you. Sneaky? Yes, they’re sneaky because they don’t contain any meat or fancy protein powders. Instead, they contain farro. Farro is a grain that is very high in protein; in just half a cup of cooked farro there are about 6 grams of protein. And you can use it to make any number of things, like the Coconut Farro Oatmeal or Fig Cookies with farro crust. Below is my recipe for Coconut Farro Oatmeal. My fig cookies, on the other hand, you can find in Triathlete Magazine, where I wrote a feature on the benefits of farro.
Coconut Farro Oatmeal
Description
In this recipe I use farro to create a delicious, protein packed meal. It is great for a quick breakfast, or snack after a long workout.
Ingredients
1 cup farro
2 cups coconut milk (not the condensed stuff, the other kind) plus additional for serving
pinch of salt
1 tablespoon maple syrup
½ teaspoon cinnamon
¼ teaspoon nutmeg
2 rounded tablespoons of ground flax seeds
¼ cup dried cranberries
½ cup fresh blueberries
¼ cup slivered almonds
¼ cup shredded coconut (unsweetened preferred, but you can use either)
Instructions
Measure out the farro, ground flax seeds and coconut milk and pour them into a medium pot. Heat on medium-low on your stovetop adding in the seasonings and sweetener: maple syrup, cinnamon, salt, nutmeg.
Simmer until tender and liquid is absorbed – about 20 minutes.
In the meantime, preheat your oven (or toaster oven) to 350 degrees. Line a baking sheet with parchment and spread the shredded coconut and almond slivers onto the baking sheet. Toast for about 5-8 minutes, keeping a constant watch on the progress as the nuts will toast quite quickly. Feel free to toss halfway through the baking process to ensure an even browning.
Remove from oven and set aside.
Scoop the cooked farro into serving bowls. Top with a little extra coconut milk, fresh blueberries and dried cranberries. Sprinkle with the toasted almond and coconut mixture.
