June Workout Schedule

June Workout Schedule

June Workout Schedule

Create a stronger more TONEd body one month at a time!

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We have designed a format for our instructors to use so that we have a specific focus for each muscle group on each given day. Ensuring that there is no overloading of one muscle group and that throughout the week you will know you are getting a well-rounded workout routine.

This will make your time with us even more effective. Each month we will post the schedule here on this blog and each class will be broken down into: 

Lower body & upper body
Core & upper body

As a reminder, if you come on a Leg day, this does not mean you will only do legs, it just means that days focus is on a particular muscle group or exercise. This is the same for a Core/Upper body day. This routine gives us as instructors a more specialized way of delivering the best class with even better results and you REFINED ATTENTION TO YOUR MUSCLES.

Snap a picture of the schedule, located at each studio:

We will take it another step from there.

Since the majority of clients are coming 2-4 times/week we worked to make this schedule as well rounded as possible for all scenarios. This will only result in more benefits, more results, and all of the muscle tone you can imagine. We configured the schedule so that it is changing each week. This way if you are someone who comes on the same days of the week, you will not always be getting the same focus.  

Of course, your instructors will be delivering this in their own ways, but just have faith knowing that we've got your backs (and your fronts and your obliques...)

May Workout Schedule

May Workout Schedule

May Workout Schedule

Create a stronger more TONEd body one month at a time!

Btone Pastel 2018 Monthly Calendar.png

We have designed a format for our instructors to use so that we have a specific focus for each muscle group on each given day. Ensuring that there is no overloading of one muscle group and that throughout the week you will know you are getting a well-rounded workout routine.

This will make your time with us even more effective. Each month we will post the schedule here on this blog and each class will be broken down into: 

Lower body & upper body
Core & upper body

As a reminder, if you come on a Leg day, this does not mean you will only do legs, it just means that days focus is on a particular muscle group or exercise. This is the same for a Core/Upper body day. This routine gives us as instructors a more specialized way of delivering the best class with even better results and you REFINED ATTENTION TO YOUR MUSCLES.

Snap a picture of the schedule, located at each studio:

We will take it another step from there.

Since the majority of clients are coming 2-4 times/week we worked to make this schedule as well rounded as possible for all scenarios. This will only result in more benefits, more results, and all of the muscle tone you can imagine. We configured the schedule so that it is changing each week. This way if you are someone who comes on the same days of the week, you will not always be getting the same focus.  

Of course, your instructors will be delivering this in their own ways, but just have faith knowing that we've got your backs (and your fronts and your obliques...)

Read this before Marathon Monday

Read this before Marathon Monday

It's game time, Marathon Monday 2018

We are BOSTON STRONG

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My favorite long weekend of the year is here! We will be geared up in Wellesley center btone FITNESS Wellesley. All are welcome. If you want dry socks or sneakers feel free to drop them at the studio and we will make sure to keep them dry. No matter the weather, the temp, the blisters, the crowds, Always remember the reason. Years later you won’t remember the time or the pace or the cramps. You’ll remember the amazing feeling especially as you make that turn Hereford to Boylston street good luck to all the runners!! Boston Marathon. - Jody Buonomo Merrill Founder of btone FITNESS

No matter who you are, where you are, if you are a runner or a Bostonian the Boston Marathon means something to you. 

Many of us live inside of a Boston bubble on Patriots day. It means more to you than a day off from work, more than some 30,000+ crazy people running 26.2 miles. It is a sense of pride, a Boston Strong feeling that was here long before 2013.  

Race day is unpredictable, you train for cold conditions and show up in the runners coral sun tanning before the race (i.e 2012; 87 degrees).  Its April in Boston and that can only mean a few things, the sox are playing, the weather can slap you in the face and you're in for a long wild ride, running the course of one of the greatest and most memorable marathons of a lifetime. 

If you haven't caught on by this point, we love the Boston Marathon at btone FITNESS. Our owner, our coaches and our students love the Boston Marathon. 

We caught up with a few of our runners to share what it is like to train for Boston, how btone FITNESS has helped prepare them and most importantly WHY they run. 


Meet Juliette and Cherie (btone instructors) and Amy (btoner) 

What got you into running?

My sister-in-law got me into running 3 years ago.  She did the Boston Run to Remember in May, 2015.  I went to cheer for her and it was so inspirational to see her running along the Charles and over Mass Ave with thousands of other people.  We did our first half marathon together that October.  It was really amazing to train with her and we have been doing races together ever since.  - Juliette

My running career started in eighth grade when I joined my schools' cross country team. Since then, I have been an avid runner, participating in races during, throughout and after college. I love challenge of training for a race and the excitement of race day. - Amy

When there wasn’t a field hockey team at UMASS Boston, I decided to try running. My amazing coach, Sarah Shapiro supported my hopes to join the cross-country team. My first day of practice, I could hardly run a 5k. I improved during my time with the team and running has continued to be a part of my fitness routine. I ran seven 5k’s in three months just for fun. - Cherie


Why run the Boston Marathon?

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Cherie

Last Christmas in 2016, my 17-year-old brother James Lavin and his best friend, Owen Higgins were killed in a car accident on their way home from Falmouth High School hockey practice. My brother was a state champion football player, had a great amazing sense of humor, was smart, fearless, and was loved by many. I’m running this marathon in his honor and do something he didn’t get the chance to do in his lifetime. Growing up, my siblings John, Erin, and I would annoy James by calling him “James the Flames”. When I ran the Falmouth Road Race with my family this summer we made tank tops that said, “James the Flames” with hot wheels flames. We know he would find that hilarious. I’ve been using the hashtag #jamestheflames and #cherierunsboston2018 for the Marathon. I’m anxious and excited for race day. I can’t wait to see my friends and family along the route. Despite the pain and how hard it is going to be to finish, I’m not going to let James down. He is with me every step. I think running the marathon will show my kiddos with Confidence Connection, family, friends, and amazing coworkers that anything is possible. I am thrilled to run the marathon for the Bruins Foundation in assisting families and children and reminding others of how important athletics can be in forming a sense of community. My family was overwhelmed by the support of the hockey community and the kindness of the Bruins as they created personalized jerseys and professional photos for both families during that tragic time. I’ve raised $6, 650 towards the foundation and I’m confident I’ll reach my goal of $7,500 by race day. My thoughts are with the brave men and women in the military, first responders, and police officers, because my boyfriend works every Marathon Monday with his Department keeping us all safe. I love that B.A.A is focusing on members of the military, volunteers, medical personal and law enforcement during their “year of service” (#passthebaton) this year.

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Juliette

The Boston Marathon is a one-time event and definitely, an experience everyone should try to do at least once.  It is an amazing race although the qualifying times are competitive and fundraising goals are high. It's a commiment no matter what way you look at it, more than a regular marathon.

I ran with the Dana-Farber Cancer Institute in 2017 and it is special to me for a few reasons. First, is that I worked there from 2015-2018 and really connected with the mission, staff, and patients I got to see on a daily basis.  Second, my aunt is a breast cancer survivor and my grandfather passed away from cancer.  I don’t know a single person or family who hasn’t been impacted by cancer in some way.  Knowing that the funds raised were going to research I got to see changing people's’ lives every day was an amazing feeling.

 

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AMY

This will be my second Boston Marathon, I was fortunate enough to run my first Boston Marathon last year and I am so excited to be a part of the amazing experience again. I am running for the Martin Richard Foundation and am a part of their marathon team, Team MR8 is so special because it honors the legacy of Martin Richard, the eight-year-old boy killed in the Boston Marathon bombing. The charity is run by Martin's family and works closely with the greater Boston community to support programs that promote kindness and peace. Most recently, the Martin Richard Foundation broke ground on Martin's Park, a community park adjacent to the Boston's Children's Museum which will provide a safe place for children to play and honor Martin's legacy.


What is your pre-run, post-long run routines?

I usually have a protein bar with banana or a piece of toast with almond butter. I pair that with a cup of coffee, water, and one of VitalFit’s cherry tart capsules to reduce inflammation. After a long run, I usually try an ice bath. The longest I have endured is about three minutes before I jump out and turn the hot water up. Then I take a nice warm bath with a Lush Cosmetics bath bomb or Dr. Teal’s muscle soak to warm up after the ice and a cold run outdoors. I am usually not very hungry right after the run and it can be uncomfortable to eat right away. I make a protein berry/banana smoothie with VitalFit’s Adapted powder to start the recovery process and get some post-run fuel in. I follow up with the foam roller which is NOT my friend, but it helps reduce the lactic acid build up. Sometimes I have been following this all up with a quick nap, before I eat my post long run meal. I’m always down for tacos, guacamole, and a glass of red-sangria to celebrate. - Cherie

I am the worst at pre-run routines. I just pack gel, Gatorade, and water.  I really try to stretch (though most of the time I don’t) and take the first mile really slowly and stretch again after my muscles have warmed up.  I also try to change up my music as much as possible.  Good tunes are crucial in a long run.  Following that run, I sit down in the shower for a little while.  I know that sounds weird, but after 18+ miles I am done standing.  Then I put on the comfiest PJ’s I can find and foam roll my legs and hips.  Then I sit and watch crappy reality TV for a while while rolling out my feet.  After I’ve rolled out my muscles and stretch, I usually make ramen or a cup of noodles in the fall or winter.  If it is summer I make a frozen flatbread pizza (usually American Flatbread), I’ve definitely going to eat that all by myself.  - Juliette

After long runs, I like to stretch A LOT and take a warm, hot shower.  - Amy


How has btone FITNESS supported marathon training?

I started coming for rowing.  I wanted a low impact cardio workout to balance out the high impact stress of running.  Distance running can really take a toll on your body, especially your feet, knees, and hips.  Rowing was a good way to get in the cardio without the damage of running.  I started to use the Tone Machines more frequently after I tweaked my hip on a run.  My Physical Therapist said I had weak hip muscles for a runner and needed to start building up that muscle group to recover and to become a better runner.  Leg days in Tone class are really helping build up my strength.  The slow movement and new heavier machines are perfect and is a balance to running.  It is the opposite feeling of running, which I love that change of mindset. It is helping me build strength in areas that runners need to be successful, but often neglect. - Juliette

I won a 5 class pass to btone FITNESS last year at a fundraiser and tried it for the first time. I loved how challenging the classes were and how many muscles I worked that I didn't know I had! btone has provided me with strength training and cross training, especially in my core. Plus I had a chance to host a charity fundraiser this year at the Lexington studio, with a packed class I was able to share my love for btone with my co-workers and friends all for Martin. - Amy


Run your hearts out runners, best of luck to everyone. 

Food Friday: Allyson's Spelt Waffles

Food Friday: Allyson's Spelt Waffles

Food Friday!

Get in our belly's! Whether or not baking or cooking is your thing. Our instructors are sharing their go-to favorite food items and recipes. Every Friday, find us here sharing our easy to follow recipes for all to enjoy. 

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Allyson's Spelt Pancakes

Good news, they're VEGAN! 

Ingredient List (serves 1)

  • ½ cup spelt flour
  • ½ teaspoon cinnamon - or more if you love cinnamon!
  • 1 teaspoon baking powder
  • ½ cup unsweetened vanilla almond milk 
  • Optional: pinch sea salt, add protein powder (keep in mind that ½ cup spelt flour already has 8g protein as well as 8g fiber!), a pinch of maca powder, etc

Directions

  1. Mix all the dry ingredients together (you can do this the night before, scale up to make a big batch for the week, etc). Right before cooking, whisk in the almond milk. Heat a skillet on medium with olive oil (or spray). Add the batter to the pan - you can either make a big ass pancake or split it into a lot of baby pancakes. At this point, I add some cacao nibs to the batter to give it a chocolatey crunch. Flip when the bubbles start to pop and cook the other side.

  2. Top with whatever you want! Maple syrup, jam, etc. The pancakes won’t be super sweet, but you’ll taste the cinnamon and they will fill you up fast.

    I based this recipe off the one from OSG!

 

Our daily routines, Heidi

Our daily routines, Heidi

Daily Routines

We all have one.

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What does your daily routine look like? Are you a business owner, employee, student? Are you juggling to keep your head above water or have you nailed your routine down to a science?

We at btone FITNESS wear many hats and somehow at the end of the day, we managed to keep a daily routine that helps set us up for success each day.

Beyond teaching our favorite fitness class to our members we love to educate and share information with all of you.

That's why each week you can find us here sharing daily routines and tips from our wonderful instructors.

We asked them all, what makes you tick? How does your morning start off? 


Heidi:

I usually get up around 6:30ish, giving me enough time to get ready for the day (showered, dressed, etc) before getting the kids up. 

I get my 2-year old dressed while my almost 6-year old decides to rebel against the outfit that we collectively chose the night before for her to wear to school.  

We then head to the kitchen where I pack her lunch and snacks for school and get them breakfast.  Their breakfast typically consists of some version of toast, pancakes or waffles with yogurt, fruit and orange juice.  My breakfast is always prepped ahead of time, and I heat up a protein pancake that I put either almond butter or strawberry jam on and a cup of a Detox Tea from Davids Tea.  My Starbucks coffee is already brewed and ready to go out the door with me, along with snacks and meals that are prepped, (depending on how long I’m going to be out), next to my gym bag.

Although it sounds smooth, there is almost always some version of up and down from the breakfast table to show me a new dance, FaceTime Daddy if he is already gone to work… or basically some other version of putting us behind schedule, but miraculously we always make it.
Once the bus picks up my daughter at 8:40, my son and I hop into the car either head to the gym where I get in my workout and he goes into the daycare, or I drop him off at my Mom's before heading to BTone to teach classes.


What makes you tick? Share with us your tips and tricks - you never know who you could inspire! Drop us a line on social media and we'll see you here next week. 

Food Friday: Lisa's Waffles

Food Friday: Lisa's Waffles

Food Friday!

Get in our belly's! Whether or not baking or cooking is your thing. Our instructors are sharing their go-to favorite food items and recipes. Every Friday, find us here sharing our easy to follow recipes for all to enjoy. 

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Lisa's Waffles

I’ve always had a bit of a waffle obsession, and ever since my sister in law got me a waffle iron this past Christmas, it’s been my go-to, super easy, weekend treat (and sometimes midweek too when there’s enough batter left over..)!

 

Ingredient List

  • 2 eggs
  • 2 cups all-purpose flour
  • 1 ¾ cups milk
  • ½ cup vegetable oil (olive oil works too if you like the taste)
  • 1 tbsp white sugar
  • 4 tsps baking powder
  • ¼ tsp salt
  • ½ tsp vanilla extract

Directions

  1. Preheat waffle iron. Beat eggs in large bowl with hand beater until fluffy. Beat in flour, milk, vegetable oil, sugar, baking powder, salt, and vanilla, just until smooth.

  2. Spray preheated waffle iron with non-stick cooking spray. Pour mix on to hot waffle iron. Cook until golden brown. Serve hot. *a fave topping is honey and cinnamon and/or homemade whipped cream if you want to be extra fancy.

 

Our daily routines, Ashley

Our daily routines, Ashley

Daily Routines

We all have one.

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What does your daily routine look like? Are you a business owner, employee, student? Are you juggling to keep your head above water or have you nailed your routine down to a science?

We at btone FITNESS wear many hats and somehow at the end of the day, we managed to keep a daily routine that helps set us up for success each day.

Beyond teaching our favorite fitness class to our members we love to educate and share information with all of you.

That's why each week you can find us here sharing daily routines and tips from our wonderful instructors.

We asked them all, what makes you tick? How does your morning start off? 


Ashley:

I’m a type A person to the max, so I tend to get up and go usually before my 5am alarm has a chance to go off. I find I have the most energy in the morning, so even on the weekends its not unusual for me to start my day before 7am. (Also, the copious amount of coffee I inhale definitely help).

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Mornings are my time for me. It’s my favorite time to workout, and set the tone for the day. Morning workouts give me a sense of accomplishment before I even step into the office. It makes me a better employee, coworker and manager to my team. Hell, it makes me a better member of society!  Because I teach early morning classes 3 days a week, I typically hang back after I’m done teaching and take the class scheduled after mine, before I head into the office. On mornings I’m not teaching, I like to take 2 different back-to-back classes. Ideally, I’m looking for classes that compliment each other, rather than the redundancy of doubling up on the same workout.

For example, Friday mornings you can find me taking Lisa’s 6am Btone class in Back Bay, and then I'll head out and take a 7:30am spin class.

I also really enjoy hitting up the gym for a circuit workout at least one morning a week to keep my routine from getting stale. While I’m happiest when I'm staying busy, my schedule can get pretty intense, so it’s important that I take a rest day each week to keep from burning out.

After kick-starting the day on a positive note, I like to keep the momentum going and refuel with a healthy breakfast. It’s essential to replenish your glycogen store with both carbs, (yes, carbs!) and protein to maximize muscle repair. I get my carbs from various foods such as fruits, (especially bananas) potatoes and oatmeal, and my go-to morning proteins include eggs, nuts, Greek yogurt and turkey sausage. When I’m pressed for time, Perfect Bars are my favorite fast meal. 

While I've always been an early morning riser, finding the motivation to create an early morning workout regimen hasn't always come easily.  The key is building a routine, and more importantly, building a routine you enjoy!  It's nearly impossible to keep up with something you dread, so find something that makes you feel great and make sure you're setting yourself up with realistic goals and a plan for success.  One step at a time. Oh, and coffee. 


What makes you tick? Share with us your tips and tricks - you never know who you could inspire! Drop us a line on social media and we'll see you here next week. 

April Workout Schedule

April Workout Schedule

April Workout Schedule

Create a stronger more TONEd body one month at a time!

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We have designed a format for our instructors to use so that we have a specific focus for each muscle group on each given day. Ensuring that there is no overloading of one muscle group and that throughout the week you will know you are getting a well-rounded workout routine.

This will make your time with us even more effective. Each month we will post the schedule here on this blog and each class will be broken down into: 

Lower body & upper body
Core & upper body

As a reminder, if you come on a Leg day, this does not mean you will only do legs, it just means that days focus is on a particular muscle group or exercise. This is the same for a Core/Upper body day. This routine gives us as instructors a more specialized way of delivering the best class with even better results and you REFINED ATTENTION TO YOUR MUSCLES.

Snap a picture of the schedule, located at each studio:

We will take it another step from there.

Since the majority of clients are coming 2-4 times/week we worked to make this schedule as well rounded as possible for all scenarios. This will only result in more benefits, more results, and all of the muscle tone you can imagine. We configured the schedule so that it is changing each week. This way if you are someone who comes on the same days of the week, you will not always be getting the same focus.  

Of course, your instructors will be delivering this in their own ways, but just have faith knowing that we've got your backs (and your fronts and your obliques...)

Food Friday: Vanessa's Spinach Square

Food Friday: Vanessa's Spinach Square

Food Friday!

Get in our belly's! Whether or not baking or cooking is your thing. Our instructors are sharing their go-to favorite food items and recipes. Every Friday, find us here sharing our easy to follow recipes for all to enjoy. 

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Vanessa's Spinach Squares

"These are hands down my favorite thing to make"

Ingredient List

  • 4 Tablespoons of butter
  • 3 Eggs
  • 1 Cup better batter gluten-free flour (or regular flour)
  • 1 Cup of almond milk (or milk)
  • 1 Teaspoon salt
  • 1 Teaspoon baking powder
  • 1 Lb of lactose-free go veggie cheddar shredded cheese (or mozzarella or cheddar cheese)
  • 2 Packages of chopped spinach
  • 1 Tablespoon of onion (although I usually omit)
  • Seasoned salt

Directions

  1. Preheat oven to 350
  2. Put butter in 9x13 baking dish and place in the oven. Remove when melted.
  3. In a large bowl, beat eggs well, then add flour, milk, salt and baking powder and mix well.
  4. Add cheese, spinach (if using frozen spinach squeeze out excess water) and onion and mix well.
  5. Spoon mixture into baking dish and level off.
  6. Sprinkle top with seasoned salt and bake for 35 minutes. If using gluten-free flour it will most likely be approximately 40 minutes.
  7. Remove from oven. Let cool for approximately 45 minutes then cut into squares.

 

Our daily routines, Christina

Our daily routines, Christina

Daily Routines

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We all have one.

What does your daily routine look like? Are you a business owner, employee, student? Are you juggling to keep your head above water or have you nailed your routine down to a science?

We at btone FITNESS wear many hats and somehow at the end of the day, we managed to keep a daily routine that helps set us up for success each day.

Beyond teaching our favorite fitness class to our members we love to educate and share information with all of you.

That's why each week you can find us here sharing daily routines and tips from our wonderful instructors.

We asked them all, what makes you tick? How does your morning start off? 


Christina:

My ideal day includes a morning that isn’t rushed. I have one of those alarm clock globes that begins to slowly light up 20-30 min ahead of the actual ‘alarm.’ The idea is that your body isn’t rudely SHOCKED awake and pulls you out of REM sleep as if you were waking with the sun (as our biology intended). I can’t tell you how much of a difference it made when I was teaching and training early mornings, which meant a lot of 4:30AM wake ups ... (since there’s NEVER any sun out at that time, no matter the season).

I also set my coffee the evening before, so along with the alarm melody, faux-bird chirps, and faux-sunlight, I wake up to the bubbling of my coffee maker - incentive to get out of bed, right there. I’ve tried to stop myself from reaching for my phone first thing by putting it slightly out of reach of my bed, and more often than not, my cat is in the way snoozing - so I usually start my day giving her some snuggles. It turns out that petting animals promote a dopamine effect in the brain, so there you go!

Right off the bat my day is off on the right foot. Occasionally I read a Tao meditation or two before I pop over to the coffee maker. The Tao meditations are short excerpts that ground you or provide something existential to ponder. Buuuuut sometimes I’m not feeling it, and that’s ok! Juliette (cat) gets her food even before I pour my first cup of coffee, obviously. Then, I put the NYTimes ‘The Daily’ podcast on while I get ready for work. Breakfast is usually a couple of pieces of toast - one with almond butter, one with avocado, baby spinach, and tomato slices. Quick, simple, delicious, and easy to eat while moving around getting my things together. Occasionally, yes, I’ll push myself to get to a morning workout - and it pretty much always feels incredible and super-woman-like when I do! - but I also know how key sleep is to the rest of my day, so I try to make that determination the evening before (for example - I’m getting to bed late and will only get 5.5 hours of sleep if I go to the gym? Nope.). Plus I just really like my ease-into-the-day mornings :).
    
Mornings where I have a bit more time, such as most weekends, I follow the same general routine but give myself even more leeway. I’ll bring that first cup of coffee back into bed, and browse Instagram and my favorite blogs. I might put together a smoothie or pick up the novel I’m reading to prolong the lazy morning experience. Part of what I’ve learned as I got older is to listen to myself about what works for ME. We can read everything in the world about the ‘ideal’ morning routine, and how you HAVE to meditate, or please cut out coffee or do 15 burpees to get the blood pumping. But it’s your morning, your first glimpse of the day - treat yourself gently.


 


What makes you tick? Share with us your tips and tricks - you never know who you could inspire! Drop us a line on social media and we'll see you here next week. 

Food Friday: Laura's favorite Charlie Bird’s Farro Salad

Food Friday: Laura's favorite Charlie Bird’s Farro Salad

Food Friday!

Get in our belly's! Whether or not baking or cooking is your thing. Our instructors are sharing their go-to favorite food items and recipes. Every Friday, find us here sharing our easy to follow recipes for all to enjoy. 

 Evan Sung for The New York Times

Evan Sung for The New York Times

Laura's favorite Charlie Bird’s Farro Salad

 

"I had this awesome dish at Charlie Bird’s in New York and immediately looked it up when I got home to cook.  Now I use it as a base and I’ll throw in roasted broccoli/cauliflower, mushroom or whatever veggies are leftover in the fridge.  Plus, farro is probably my favorite grain, yum!"

Ingredient List

  • 1 cup farro
  • 1 cup apple cider
  • 2 teaspoons kosher salt, more as needed
  • 2 bay leaves
  • 8 tablespoons extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 70 grams Parmesan cheese, shaved with a vegetable peeler (1/2 cup)
  • 70 grams chopped pistachio nuts (1/2 cup)
  • 2 cups arugula leaves
  • 1 cup parsley or basil leaves, torn
  • 1 cup mint leaves
  • ¾ cup halved cherry or grape tomatoes
  • ⅓ cup thinly sliced radish
  •  Maldon or another flaky sea salt, for finishing

Directions

  1. In a medium saucepan, bring farro, apple cider, salt, bay leaves and 2 cups water to a simmer. Simmer until farro is tender and liquid evaporates about 30 minutes. If all the liquid evaporates before the farro is done, add a little more water. Let farro cool, then discard bay leaves.
  2. In a salad bowl, whisk together olive oil, lemon juice and a pinch of salt. Add farro, cheese, and pistachio nuts and mix well. This salad base will keep for up to 4 hours at room temperature or overnight in the refrigerator (bring to room temperature before serving). Just before serving, fold in arugula, herbs, tomatoes, radish and flaky salt to taste.