Jessica Turner From healthy fasting to seasonal eating, at SPA+CLINIC we love testing out all kinds of wellness trends. Having said that, we are very cautious of any diet that demands “completely cutting out fruit” – (or other nutritious carbohydrates).
This is because the best fruits, vegetables, beans, peas, lentils, seeds, nuts and grains supply the feel-good, taste-good fuel to keep you strong, boost your energy and help you stay healthy.
Needless to say, we are wholeheartedly celebrating the release of The Good Carbs Cookbook. Co-authored by Dr Alan Barclay, health writer Philippa Sandal, and chef Kate McGhie, it’s part recipe book, part encyclopaedia.
Indeed it’s geared to help readers choose the best produce in terms of season and nutrition, and shares tips on how you can include complex carbohydrates at every meal to optimise energy levels and overall health. Furthermore, it contains hints and tips for novice, nervous, curious or time-starved cook.
We share one of our favourite cool-weather warmers from the book: Farro and Green Lentils with Cherry Tomatoes and Marinated Feta.
“This is a crunchy–squishy salad, for which the lentils and farro can be prepared ahead of time and, at the last minute, everything tossed together,” says chef Kate McGhie who conceived the dish. “Unlike some other grains, farro is hard to overcook.”
Farro and Green Lentils
With Cherry Tomatoes and Marinated Feta
PREPARATION TIME: 20 minutes | COOKING TIME: 40 minutes | SERVES: 6
Ingredients:
- 1 cup (180 g/6 oz) small green lentils
- 1 cup (180 g/6 oz) farro
- ¼ cup (60 ml/2 fl oz) lemon juice
- 3 garlic cloves, crushed
- ½ cup (125 ml/4 fl oz) extra virgin olive oil
- sea salt flakes and freshly ground pepper
- 400 g (14 oz) ripe cherry tomatoes, halved
- 1 small red onion, finely diced
- 1 large handful mixed herbs (parsley, thyme, chives), chopped
- ¾ cup (90 g/3¼ oz)
- crumbled marinated soft feta
Method:
- Bring a large pot of lightly salted water to the boil.
- Add the lentils and simmer for about 20 minutes.
- Rinse the farro and add to the pan.
- Simmer for 20 minutes or until the farro and lentils are tender. Drain well.
- Meanwhile, whisk together the lemon juice, garlic and oil, and add salt and pepper to taste.
- Put the cherry tomatoes in a large bowl.
- Tip the lentils and farro into the bowl with the tomatoes, pour over the dressing with the onion and herbs and gently toss. Pile on a large serving dish with the feta spooned over the top and garnished with extra herbs.
*Kate McGhie is a chef, home cooks’ inspiration and champion of Australia’s rural producers. She has been writing and talking about food longer than a rare vintage red wine is cellared and her popular column in Melbourne’s Herald Sun reaches a million readers every week. Her favourite meal? The next one.
*Images and recipe from The Good Carbs Cookbook by Alan Barclay, Philippa Sandall & Kate McGhie (Murdoch Books RRP $39.99)
