Coconut Citrus Scallops over Farro

4wagners

Prep time: 30 minutes

Cook time: 28 minutes

Serves: 4-6 servings

There are many health benefits to gain by eating this colorful dinner. It may look like an intimidating meal to bring together, but it is quite simple with a few basic steps in the kitchen.

Let’s dive into all the nutritious perks you can achieve out of eating this meal.

Scallops are a healthy lean source of protein. They contain omega 3 fatty acids which are a known anti-inflammatory. This means for us it can help with high blood pressure, age related degenerative eye disease, arthritis, dementia and help deter certain cancers.  Omega 3’s also aids our cells in membrane structure and helps keep our brain healthy. (Richards, L. 2022). There is also a lot of zinc in scallops which helps with memory and balancing your hormones. 

Each serving of scallops fulfills your daily requirement of B 12, which is also associated with healthy brain function (WeMD, 2022). Could this be the new brain food? Scallops are low in cholesterol and considered one of the safest seafood to eat in terms of mercury levels. Even pregnant women can enjoy scallops a couple times a week (Richards, L.).

Fennel is a nutrient dense vegetable that has a taste slightly reminiscent of licorice. It is a great source of fiber, vitamin C and A. It also contains potassium which can decrease blood pressure (Ware, M 2022). In this recipe it was an excellent way to blend the sweet tangy citrus flavors into the cabbage, chard and farro.

Citrus fruits, as we know, are a good source of vitamin C. What you may not know is that they are also a great source of flavonoids.  Not only are flavonoids responsible for the bright colors and lovely smells of citrus they are hugely beneficial to our bodies. The flavonoids travel through our bodies cleaning up the free radicals which can reduce inflammation. This in turn can protect us against cardiovascular disease, cancers, diabetes, and neurodegenerative disorders. Citrus can also help influence our microbiome in a positive way with its anti-inflammatory perks by decreasing inflammation the gastrointestinal track. Citrus is also an excellent source of fiber (Nekrich, 2022).

Coconut has been in the spotlight for a couple years now. While cooking with coconut oil has not been found to be the health miracle as rumors indicated the flakes are a different story. The fat found in the meat of the coconut is medium chained triglycerides which are easy to digest and offer athletes the ability to work longer. There are also microbial properties in coconut that can help with mouth health by killing bacteria (WebMD, 2022).

Farro is considered a whole grain. It contains iron, magnesium, and fiber along with protein. In ¼ cup you will get 6 grams of protein, 3 grams of fiber and 30 grams of complex carbohydrates (Web MD). Whole grains have been linked to a decreased risk of cardiovascular disease, diabetes, and some cancers.

References

Richards, L., (2022 Jan. 30). Are Scallops High in Cholesterol? Nutrient Profile and Recipes. Medical News Today

https://www.medicalnewstoday.com/articles/are-scallops-high-in-cholesterol#buying-and-cooking

Scallops : Are There Health Benefits? (2022, Sept. 19). Nourish by WebMD.

https://www.webmd.com/diet/scallops-health-benefits#:~:text=Scallops%20are%20rich%20in%20omega,blood%20pressure%20and%20improve%20circulation.

Ware, M. (2022, Jan 7). Is Fennel Good for You: Health, Benefits, Nutrition, and More. Medical News Today.

https://www.medicalnewstoday.com/articles/284096#benefits

Nekrich, A. (2022, May 23). The Powerful Benefits of Citrus Fruits. The Whole U University of Washington.

Coconut: Are There Health Benefits? (2022, Dec. 2). Nourish by WebMD.

https://www.webmd.com/diet/health-benefits-coconut

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Coconut Citrus Scallops over Farro

  • Prep time: 30 minutes
  • Cook time: 28 minutes
  • Total time: 58 minutes
  • Serves: 4-6 servings

From lean clean protein to colorful fruits, vegetables and hearty whole grains, this meal has it all. It may look like an intimidating meal to bring together, but it is quite simple with a few basic steps in the kitchen.

Ingredients

Dressing

  • 1/2 c + 2 T freshly squeezed mandarin juice, I used about 3 Dekepon mandarin oranges
  • 1 large lime freshly squeezed
  • 1/2 cup cold pressed coconut oil, melted
  • 1/2 cup cold pressed extra virgin olive oil
  • 2 T white wine vinegar
  • 1 1/2 T finely chopped shallots
  • 1 1/2 T dried finely chopped coconut flakes, unsweetened
  • 1/4 t salt
  • 1/8 t pepper

Farro

  • 3 c vegetable broth
  • 1 c farro

Salad

  • 3 c finely chopped Napa cabbage, about 1/2 of a full napa cabbage
  • 1 1/2 c finely chopped rainbow chard
  • 2 diced green onions
  • 1 diced fennel bulb
  • 1 large Dekopon madarin, sliced into 1/4 in horizontal slices so you can see each segment
  • 1/4 grapefruit, sliced into 1/4 in horizontal slices so you can see each segment
  • 1/2 c diced pistachios
  • 1/2 T finely diced shallots

Scallops

  • 1 T virgin coconut oil or olive oil
  • 1 diced shallot
  • 20-25 scallops, thawed

Method

Dressing*

  • 1)

    Start with the dressing first so the flavors have a chance to meld together.

    Add all of the dressing ingredients into a mason jar (or anything with a sealed lid) and give it a few solid shakes to blend the ingredients together. Set aside.

    .

Farro*

  • 1)

    Add farro and vegetable broth into a pot and bring to a boil. Turn down to a simmer and cook for 20 minutes until farro is tender.

    Set aside.

     

     

Salad

  • 1)

    Add cabbage, chard and fennel to a large salad bowl.

  • 2)

    Pull apart citrus segments. It is ok if a few stick together. Add to the salad

  • 3)

    Top the salad bowl with coconut flakes, shallots and pistachios. Set aside

Scallops

  • 1)

    Add coconut oil or olive oil to a saute pan and heat up over medium low heat.

  • 2)

    Add shallots and scallops to the pan. the shallots will brown quickly saute them over the medium low heat.

  • 3)

    Scallops will cook quickly, 3-4 minutes per each side. They will be lightly browned when finished. Be sure not to cook too long as they can get rubbery.

     

Assembly

  • 1)

    You can assemble this salad a couple different ways. If you are in a hurry add the farro to the salad after it has cooked and serve into bowls or on a plate, top with scallops fresh from the pan. Add dressing!

  • 2)

    Or you can lay down a bed of farro and top with some coconut, pistachio and shallots then add the salad around the plate, topping the farro with the scallops. Add dressing!

     

Dressing

Notes- If you store your leftover dressing in the fridge you will need to warm the container up in a hot water bath to relax the coconut oil into a liquid again.

 

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