As I wrote in my preface for my blog on Split Emmer Farro and Wild Rice with Mushrooms and Pecans, “Emmer (farro) has been cultivated in the Fertile Crescent (the region in the Middle East which curves like a quarter-moon shape, from the Persian Gulf, through modern-day southern Iraq, Syria, Lebanon, Jordan, Israel, and northern Egypt) and in Italy for over 10,000 years. Farro, which is just the Italian name for emmer wheat, has a delicate roasted nutty flavor and a distinctive chewy texture. It has a higher fiber and protein content than common wheat, is rich in magnesium, niacin, zinc, and B vitamins, and holds the distinct honor of containing the lowest glycemic index of all cereal grains.”

And in addition to all the nutritional attributes mentioned above, this ancient grain just happens to be extremely delicious. I mean really, is there anything else you could ask of a simple grain? Both good for you and extremely palatable. I think not!

And this recipe, straight off the emmer farro package (with a little re-working of the preparation instructions on my part) is just a wonderful example of how tasty and versatile this grain can be. It just takes a little re-thinking of your use of grains to make room for this ingredient in your diet.

I know there for awhile, most of us were hesitant to include grains in our diet because they were in the dreaded “carbohydrate” category. But as we have all read, there are carbohydrates that are better for us than others. And emmer farro is one of them.

According to Jane Lear from the takepart website, “As far as complex carbohydrates go, farro is rich in the cyanogenic glucosides that stimulate the immune system, regulate blood sugar levels, and lower cholesterol. Although it isn’t a complete source of protein, like quinoa*, farro contains more than, say, brown rice, and it also contains lignans that give it antioxidant properties. In general, whole grains take longer to digest, so they keep you feeling full longer and provide sustained energy. They’re also thought to reduce the risk of heart disease, diabetes, and some cancers.” And as for me, even though I am not a rocket scientist or a learned nutritionist, I somehow know instinctively that farro is much better for me than the refined and processed carbohydrates found in high fructose corn syrup or white bread!

So do yourself and your family a favor. Buy some emmer farro, prepare this recipe, and stand back and wait for the compliments. This salad is like the essence of summer in a bowl.

*for a wonderful taste treat featuring quinoa, try my Lemony Quinoa with Fresh Herbs

• 5 c. water
• 1 c. emmer farro (I use Bluebird Grain Farms*)
• pinch of kosher salt
• 2 T. extra virgin olive oil
• 1 T. balsamic vinegar
• ¼ c. finely chopped shallot or onion
• ½ tsp. sea salt
• a touch of freshly ground black pepper
• 2 tomatoes, seeded and chopped (I like to use heirloom tomatoes in 2 different colors)
• ¼ c. loosely packed chopped fresh basil (not too much or the basil flavor will overwhelm the other ingredients)
• 4-oz. finely diced mozzarella cheese, either fresh or regular

Place the water, emmer farro, and a pinch of kosher salt in a covered pan. Place on high heat and bring to a boil. Boil for 5 minutes, stirring frequently. Reduce heat, cover and simmer for 45-50 minutes or until berries are plump and chewy. Meanwhile, combine the olive oil, vinegar, shallot, sea salt, and pepper in a medium sized bowl. Set aside. Combine the tomatoes, basil, and cheese and set aside. When the farro is done, drain off excess liquid and pour into bowl with olive oil dressing. Stir to combine and let sit for about 30 minutes. Add the tomatoes, basil, and cheese; stir and adjust seasoning. Serve warm or at room temperature.

This salad is best prepared just before serving. Leftovers are still tasty the next day, but the tomatoes break down and the general mouth feel is not as appealing.

*For information about retail locations in your area, visit www.bluebirdgrainfarms.com