Have you seen farro popping up on your restaurant menus? Maybe you’ve seen this new item on your grocery stores shelves. This grain may be trendy, but farro is anything but new. It is actually an ancient strain of wheat, more commonly known around the world as  “Emmer”. Italians use it the most in their cuisine in semolina flour and pasta, but farro can be used in a variety of ways. Try it as the grain in a tabouleh, have it cold as as topping on a salad, hot along side some sautéed vegetables or use in place of rice in many dishes.

Farro is considered a whole grain, but be sure to check the ingredient last and make sure it is listed as “whole farro” and not “pearled farro” as the latter is not a whole grain. It is a strain of wheat, so those following a gluten-free diet should avoid farro. 

A serving of farro (¼ dry, before cooking) contains about 160 calories, 3g of fiber and 7g of protein, which is similar to quinoa.

Here are a couple of good recipes to get you started.

Farro, Dried Fruit and Garbanzo Salad

Italian Bean and Farro Soup

For more information and recipe ideas, check out the whole grains council’s website.

Dunkin_donuts_coffee

You can grab a relatively healthy breakfast at Dunkin Donuts. Just be aware that as with any other fast food option, sodium will be a concern. Navigating their menu can take some effort, so we did the work for you.
Looking for their “DDSMART” logo is a good tool to use when looking at their menu.

Foods and Beverages with the DDSMART® logo are:
• Reduced in calories, fat, saturated fat, sugar or sodium by at least 25% compared to a base product or other appropriate reference product
and/or
• Contain an ingredient or nutrient that is nutritionally beneficial.

According to their website, there are some techniques you can use to have a lower calorie option.

“Make these SMART SWAPS to cut calories:
English Muffin for a Plain Bagel: Cut 170 calories
English Muffin for a Croissant: Cut 170 calories
Ham for Sausage: Cut 185 calories
Reduced Fat Cheddar for American Cheese: Cut 15 calories

The following are based on a Medium Beverage Size
Splenda® for Sugar:  Hot / Iced Coffee: Cut 85-95 calories
Splenda® for a Pre-sweetened Iced Tea: Cut 75-90 calories
Whole Milk for Cream: Hot / Iced Coffee: Cut 50-60 calories
Skim Milk for Cream: Hot / Iced Coffee: Cut 65-70 calories
Skim Milk for Whole Milk: Hot / Iced Latte: Cut 70 calories
Whole Milk for Cream: FROZEN COFFEE COOLATTA®: Cut 240 calories*
(*Cut 160 calories where 16 ounce medium size beverages are sold)
Skim Milk (No Whip) for Cream: FROZEN COFFEE COOLATTA®: Cut 350 calories*
(*Cut 250 calories where 16 ounce medium size beverages are sold)
Enjoy a Flavor Shot instead of Swirl Syrup Flavor in your Coffee or Latte – they are unsweetened and sugar free.”

Some of your best bets at Dunkin Donuts include:
Egg White Veggie Flatbread
(At least 25% reduced in: Calories, Saturated fat, Fat, Sugar & Sodium compared to Sausage Egg & Cheese on Croissant)
280 Cals
9g Fat
4.5g Sat fat
0g Trans fat
20mg Cholesterol
690mg Sodium
33g Carb.
4g Fiber
3g Sugar
15g Protein

Egg & Cheese on English Muffin
(At least 25% reduced in: Calories, Saturated fat, Fat, Sugar & Sodium compared to Sausage Egg & Cheese on Croissant)
240 Cals
7g Fat
3.5g Sat fat
0g Trans fat
70mg Cholesterol
490mg Sodium
32g Carb.
7g Fiber
2g Sugar
12g Protein

Ham, Egg & Cheese on English Muffin
(At least 25% reduced in: Calories, Saturated fat, Fat & Sugar compared to Sausage Egg & Cheese on Croissant)
280 Cals
8g Fat
3.5g Sat fat
0g Trans fat
95mg Cholesterol
770mg Sodium
34g Carb.
7g Fiber
3g Sugar
17g Protein

Turkey Sausage Wake-Up Wrap
(At least 25% reduced in: Fat, Saturated Fat, and Sugar compared to our Sausage, Egg, and Cheese Wake Up Wrap)
210 Cals
11g Fat
4g Sat fat
0g Trans fat
55mg Cholesterol
550mg Sodium
14g Carb.
1g Fiber
0g Sugar
13g Protein

Keep in mind that we would rarely suggest opting for a donut, but if you must, then your best bet at Dunkin Donuts would be the Sugar Raised Donut. As it is their lowest calorie option, but still full of empty calories.
Sugar Raised Donut
230 Cals
14g Fat
6g Sat fat
0g Trans fat
0mg Cholesterol
330mg Sodium
22g Carb.
1g Fiber
4g Sugar
3g Protein

Be sure to stick to regular black coffee (or iced black coffee) and add your own milk and sweeteners to have control. Stay away from their sugary frozen beverages. For example, the Large Frozen Caramel Coffee Coolata with Cream has 990 Calories! That includes a whopping 130g of sugar and 47g of fat!

Bookmark Dunkin Donuts’ nutrition information for future reference.

Help your family members spring into their potential this season! They are eligible for up to 6 FREE individualized nutrition counseling sessions with a Family Food Dietitian. Sign up today @ www.familyfoodllc.com