Herbed Sardine and Kale Farro Plate with Roasted Beets
An unfussy weeknight dinner of tender farro tossed with massaged kale, sweet roasted beets, and lemon-dressed sardines, finished with parsley and a scatter of walnuts.
Why it works
Sardines are one of the most efficient whole-food sources of long-chain omega-3 (EPA and DHA) plus vitamin D and selenium, all of which support the membrane health and antioxidant defenses of eggs and sperm. Kale and beets contribute folate, nitrates, and betalain antioxidants, and the farro keeps the glycemic load moderate, together mirroring the whole-grain, oily-fish, produce-forward Mediterranean pattern favored for preconception.
Built on the Mediterranean pattern and on oily-fish omega-3 evidence associated with reproductive and cardiovascular health in cohort studies; small oily fish like sardines are also favored for lower mercury than large predatory fish. Findings are associational and general, not a personalized prescription, so review fish intake with a clinician if you are already pregnant or trying.
Ingredients
- 1/2 cup dry farro
- 2 tins sardines in olive oil, about 4.4 ounces each, drained
- 4 cups curly kale, stemmed and torn
- 2 medium beets, peeled and diced
- 1/4 cup walnut halves, chopped
- 2 tablespoons extra-virgin olive oil
- 1 lemon, juiced and zested
- 2 tablespoons fresh parsley, chopped
- 1 clove garlic, grated
- 1/4 teaspoon fine sea salt
- 1/4 teaspoon black pepper
Method
- Heat the oven to 400 F, toss the diced beets with a teaspoon of the olive oil and a pinch of salt, and roast for about 25 minutes until tender.
- Simmer the farro in salted water for 20 minutes until chewy-tender, then drain.
- Massage the torn kale with 1 tablespoon olive oil, half the lemon juice, and a pinch of salt until softened and glossy.
- Whisk the remaining olive oil, lemon juice, lemon zest, and grated garlic into a light dressing.
- Toss the warm farro with the massaged kale and roasted beets, then plate and season with pepper.
- Lay the drained sardines over the top, spoon the lemon dressing across, and finish with parsley and chopped walnuts.
