By 
By Tamar Rothenberg, MS, RDN
Author, Cancer Diet for the Newly Diagnosed
Being low-carb is trendy but it’s all about choosing the right carb! In reality, consuming whole grains is highly recommended to lower the risk of developing several cancers.
Make this portable mason jar salad for a filling and nutritious meal during the colder months. Packed with flavor and nutrients, this jar salad is perfect during a busy day or a cozy night in.
This recipe combines the nutty flavor of farro with the natural sweetness of roasted carrots, complemented by the freshness of green onions and cherry tomatoes, and a satisfying protein of your choice.
Why this jar salad?
Farro: Excellent source of fiber with a chewy, satisfying texture.
Roasted carrots: Add a hint of sweetness. (You can use any pre-roasted vegetable in place of the carrots.)
Sunflower seeds: High in vitamin E for immunity support.
Farro and Roasted Carrot Jar Salad
Makes 4 servings
Ingredients
1 1/2 cups farro, rinsed and cooked
2 cups carrots, roasted
4 green onions, chopped
2 cups cherry tomatoes, sliced
3 servings protein of choice (tofu, black beans, or mild flavored plant meat, etc.)
1/3 cup sunflower seeds
8 cups romaine lettuce
For the Creamy Lemon Dill Dressing:
3/4 cup Greek yogurt, 2%
4 Tbs lemon juice
1 1/3 Tbs minced garlic
4 Tbs olive oil
1 1/3 Tbs dill
1/4 tsp salt and pepper, or to taste
Directions
- Cook farro: in a medium saucepot, bring water to a boil. Add farro and simmer for 25-30 minutes until soft but still a bit chewy.
- Dressing: Combine Greek yogurt, lemon juice, garlic, olive oil, dill, salt, and pepper. Adjust to taste.
- Layer: In 4 mason jars, start with the dressing. Layer green onions, cherry tomatoes, cooked farro, roasted carrots, protein, and sunflower seeds, and top with romaine lettuce.
- Store and enjoy: Seal the jars and refrigerate. When you’re ready, invert into a bowl, toss well, and enjoy!
Tamar Rothenberg, MS, RDN, is a registered dietitian who specializes in breast and ovarian cancer in her private practice in Los Angeles. She has a Certificate of Training in Vegetarian Nutrition and Herbal Formulations in Cancer Care; and co-led the clinical study, Coping with Cancer in the Kitchen, published in Nutrients. Tamar lends her expertise to Sharsheret Thrivers through nutrition coaching. Check out Tamar’s other recipes in her book, Cancer Diet for the Newly Diagnosed: An Integrative Guide and Cookbook for Treatment and Recovery. Visit Tamar’s website at https://www.tamarrothenbergrd.com/ for more information.
This recipe was submitted by the non-profit organization, Sharsheret, The Jewish Breast Cancer and Ovarian Cancer Community. If you or someone you love has been impacted by breast or ovarian cancer or has elevated genetic risk, contact Sharsheret for free support and resources. For more information, visit sharsheret.org or call (866) 474-2774.
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