bariatric patient diet

Lemon Kale Farro (Nutritious Powerhouse for Bariatric Patients)

Healthy Whole Grain Alternative to Rice

My BFF recently told me that her doctor advised reducing carbohydrates. Having bid farewell to white rice and other simple carbohydrates after bariatric surgery, I talked with her about the benefits I experienced switching to complex carbohydrates such as farro, brown rice, wheat berries and other whole grains.

I first discovered farro in the prepared foods department at my favorite Whole Foods. (Yes, each store is different and I have driven far and wide – and across state lines – to discover the subtle differences!) One particular Whole Foods store makes a farro dish called, ‘Ancient Grain Salad,’ and when paired with their vegan General Tso Chicken and Roasted Vegetables makes a balanced meal.

Yet, as a bariatric patient no longer sporting a pesky gallbladder, I found that many oils don’t agree with me. Restaurant foods using canola oil and olive oil left my stomach feeling sick. Yet, I didn’t feel sick if I used olive oil at home. Hmmm, this required investigation!

I embarked on a quest to discover the secrets of oil usage at restaurants and asked chef’s and other restaurant staff about the oils used in preparation of their dishes. The majority of restaurants (American, Indian, Ethiopian, Chinese, Thai, Mediterranean, etc.) use canola oil and vegetable oil. Fine dining restaurants use olive oil for the most part, yet I was told in a few instances that the olive oil is a blend! Additionally, oils are reused throughout the day and night at restaurants.

Through trial and error, I discovered that my stomach prefers nut oils or no oils. To maintain my girlish figure so to speak, I use lemon (17 calories!) or lime (20 calories!) in my recipes to give a dish flavor without the extra calories from oils (128 calories!). Below is my simple, yet powerfully healthy Lemon Kale Farro.

Note: Remember to rub the fresh rosemary leaves to release cancer fighting oil.

Lemon Kale Farro

Quick, easy and nutritious warm farro infused with lemon juice and purple kale. Powerhouse of superfoods. Healthy carbohydrate.

  • Le Creuset Saucepan
  • Lenox Serving Bowl
  • Global Sai Utility Knife
  • Cutting Board
  • Chinois
  • Colander
  • 1/2 cup farro, dry and pre-soaked
  • 1 large lemon, juiced
  • 1/2 cup red onions, diced
  • 2-3 Kale Leaf
  • 1/4 tsp Maldon Salt

  1. Soak 1/2 cup of dry farro in water overnight.

  2. Add 3/4 cup of water in a saucepan.

  3. Add 1/4 tsp of Maldon salt in the saucepan.

  4. Bring the water to boil.

  5. Add 1/2 cup pre-soaked farro (rinsed and drained) in the saucepan.



  6. Add 1/4 teaspoon of salt in the saucepan.



  7. Cover the saucepan with lid.

  8. Let boil for 10 minutes

  9. While the farro cooks, pluck off the kale and rosemary leaves from their stems.

  10. Rub the rosemary leaves and dice them over a cutting board.

  11. Roll up the kale leaves and dice them.

  12. Squeeze juice from a large lemon into a serving bowl.

  13. Check farro for preferred firmness and remove from the stovetop.

  14. Use colander to drain the water over your sink.

  15. Add warm farro to the serving bowl with lemon juice.

  16. Add rosemary in the serving bowl and mix with farro.

  17. Add diced kale over the farro in the serving bowl and mix well.



Side Dish
American