Green Goddess Roll

When you are tired of the same old tuna or salmon sushi, it’s time to get your veg on with a Green Goddess Roll. Once you realize that almost anything wrapped with seaweed and rice and dunked in soy sauce tastes good, the world of sushi suddenly gets much bigger. This vegetarian Green Goddess sushi roll combines sautéed lacinato kale, broccolini and tofu with avocado and a good smear of basil-cashew pesto. A sprinkle of hemp hearts is optional but adds a little crunch and some protein.

Green Goddess Roll

The vegetarian sushi roll is totally under-appreciated. Leave out the fish, and the combinations are endless. One of the things that attracts people to sushi is that it’s lighter than typical restaurant fare. So why is it that you have to be a fish eater to indulge? Experimenting with your favorite vegetable combinations in sushi opens up a new world of possibilities.

Love kale? Love broccolini? Love getting as much green in as you can? You’re going to love Green Goddess Roll.

Green Goddess Roll
Broccolini and kale
Toss in olive oil and cook over med-high in a cast iron skillet for about 4 minutes

The Rice is Right

This method also works great with basmati rice. You can add a little coconut milk to the water for flavor (I’ve never tried that for sushi but maybe I will). I also like to throw in a small amount of this gorgeous harmony quinoa because I like the way it looks on a finished roll. Plus, it adds even more protein to vegetarian sushi rolls like the Green Goddess Roll.

Sushi Rice with Harmony Quinoa
A little quinoa adds to the finished look
It also adds protein to a vegetarian roll

Placing the rice is the hardest part of making sushi at home. My revelation from this week’s Green Goddess Roll experiment was that you only need to put the rice on about half of the seaweed sheet. Maybe even slightly less.

Then, when you flip it over, put the filling ingredients on the part of the sheet that doesn’t have rice underneath. You want to be able to get a full two turns of the roll with just seaweed before you reach the rice. It makes for a smaller finished roll that cuts into perfect bite-sized pieces.

Green Goddess Roll

The Green Goddess Roll is one of the more delicious combinations I’ve come up with thus far. Toss some broccolini and chopped kale in olive oil, season with salt. Sauté over medium-high heat in a cast iron skillet (or regular skillet) for 4-5 minutes until just cooked through but not soggy.

Basil & Cashew Pesto
Green Goddess Roll
Green Goddess Roll

Green Goddess Roll

Tired of the same old sushi? Get your veg on with the Green Goddess Roll. This combination of kale, broccolini, tofu, avocado and hemp hearts is as healthy as it is delicious.
Prep Time: 30 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Course: Main Course
Cuisine: Asian, vegan, vegetarian
Keyword: avocado, broccolini, kale, sushi
Servings: 3 rolls
Calories: 472kcal


  • parchment paper


Sushi Rice

  • 3/4 cup sushi rice, rinsed several times
  • 2 tbsps quinoa, rinsed several times (optional)
  • 3/4 cup water
  • 2 tbsp rice wine vinegar
  • 1 tsp sugar
  • salt
  • 1 tbsp sesame seeds or furikake (optional)

Green Goddess Roll Assembly

  • 2 tbsp extra virgin olive oil
  • 1 cup broccolini, cut into bite sized pieces
  • 2 cups lacinato (dinosaur) kale, sliced into strips
  • 1 tsp lemon zest (optional)
  • salt and pepper
  • 3 tbsp basil pesto
  • 3 strips tofu (roughly 1 inch wide)
  • 1 avocado, sliced thinly
  • 2 tbsp hemp hearts
  • 1/2 lemon
  • 3 sheets nori
  • soy sauce for dipping
  • wasabi paste, optional


Prepare the Sushi Rice

  • Rinse sushi rice (and quinoa if using) in a strainer and place rinsed sushi rice in a small saucepan. Add water and place over med heat. As soon as bubbles start to form on the edges, swirl to release anything sticking and cover with a lid. Reduce heat to low. Cook for 10 minutes and then turn off heat (don't open the lid). Allow to steam for another 15 minutes. Remove lid, fluff with fork. Add rice vinegar, sugar, and sesame seeds or furikake (if using) and fluff again. Set aside and allow to rest until just warm.

Preparing the Roll

  • While rice is cooking, prepare the kale and broccolini. Preheat a cast iron grill pan over medium high heat. Toss the broccolini and kale with the olive oil, season with salt and lemon zest (if using). Once pan is hot, add the broccolini/kale mixutre and cook for 4-5 minutes until hot but not limp or wilted. Reove from heat and set aside to cool.
  • Once rice is done, place one nori sheet (bumpy side up) on a piece of parchment paper. Using a fork and wet fingers, press cooked sushi rice onto the mat and use wet fingers to achieve complete coverage from the top to about 4 inches down the sheet. Carefully flip the nori over so that the rice is facing down.
  • Spread 1 tbsp of the basil pesto across the seaweed sheet about 1 inch from the bottom. Layer the tofu next, followed by a nice handful of the broccolini and kale. Carefully lay 2 slices of avocado on top and sprinkle with hemp hearts. Finish with a squeeze of lemon juice concentrated on the avocado.
  • Pick up the edge of your parchment paper and start to flip the exposed piece of nori over the filling ingredients. You essentially want to tuck that piece around and under to get your roll sealed. You can probably make two full turns of the roll with your hands. From there, lift the parchment and flip it over the roll. Use it as a guide to begin rolling while also pulling it back towards you, and use your fingers to pinch the roll firmly as you go. You want to get things tight on that first turn and then continue rolling about a half turn at a time, pulling the parchment free as you continue to roll forward and continue to pinch along the length of the roll as you go. Unroll the parchment and you should have a beautiful sushi roll!
  • The hardest part IMO is cutting. Move the roll to a cutting board and lay a piece of parchment over the top. Use your fingers to hold the parchment and roll firmly while sliced with a serrated knife, gently sawing back and forth as you go. Carefully remove the parchment. Stand back to admire what you've created, then go ahead and make your second roll. Serve immediately or keep wrapped in plastic and refrigerated until ready to serve.
  • Serve 1 roll per person with soy sauce for dipping and wasabi paste on the side (optional).


Green Goddess Roll is a green lover’s dream. Basil pesto anchors tofu, broccolini, kale and avocado. A sprinkle of hemp hearts adds a slight crunch and extra protein. This roll keeps well in the refrigerator for several days as long as you squeeze lemon juice on the avocado before rolling (or leave it out). Perfect healthy work lunch!


Serving: 1roll | Calories: 472kcal | Carbohydrates: 31g | Protein: 17g | Fat: 33g | Saturated Fat: 4g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 15g | Cholesterol: 1mg | Sodium: 237mg | Potassium: 572mg | Fiber: 8g | Sugar: 6g | Vitamin A: 3383IU | Vitamin C: 104mg | Calcium: 202mg | Iron: 5mg
Tried this recipe?Let us know how it was!
Cannellini & Broccolini Roll
Marinated Chickpea Sushi Roll
charred lemon Brussel sprout and prosciutto roll
Charred Lemon, Brussel Sprout and Prosciutto Roll

BWIAB 2023

Screech Owl

BWIAB 2023

The BWIAB festival takes place on the southern edge of Lake Erie. It’s a bird watchers wonderland with access to several different nature preserves and a variety of habitats. I came across this sign post that showed 18 different designated birding areas within an hour’s radius.

Lake Erie Wildlife Basin Hotspots

I brought a wing-woman with me this year. My sister flew in from Central Massachusetts. It was her first “real” bird festival so sharing it with her made it even more fun, not to mention she made several of the key sightings of the trip. She’s also got a great ear for bird calls which is very useful.

My big sister and wing-woman for BWIAB 2023

BWIAB – Magee Marsh

The main attraction at BWIAB is the boardwalk at Magee Marsh. It’s much bigger than I remember. You can easily spend an entire day here just on the boardwalk, plus there are trails near their visitors center and surrounding the marsh itself.

For anyone who wants to get into birding, going to BWIAB and hanging out on the Magee Marsh boardwalk is a great way to start. Why? Because there are tons of highly experienced birders hanging around who are eager to share their knowledge and sightings.

BWIAB 2023 – Magee Marsh

The whole experience reminds me of going on the road with the band Phish in my college days. There’s a hippy-esque vibe. Everyone is smiling and gretting everyone else even though they’re strangers. Everyone parts with, “have a good day” (“have a great show man”) and are excited to talk about what the set list was from the day before. I even smelled pot at one point.

The highlight of this festival is the migrating warblers. Who knew there were so many different kinds? While I did reconnect with some of the friends I met last year, I could not believe how many different varieties we captured this year.

Palm Warbler
Northern Parula
Bay Breasted Warbler
Black Chested Blue Warbler
Blackpoll Warbler
Chestnut Sided Warbler

The Life Listers

I added several new life listers at this year’s BWIAB. The first was the American woodcock. This plump shore bird is extremely well camouflaged. As we walked the boardwalk, word spread that a woodcock was camped out in a “viewable” spot.

When we arrived, there were several people trying to show us where he was. Even with a laser pointer, it took more than half an hour before we could be sure we’d seen him and that was only because he finally started to move.

This was the best shot I got that day:

American Woodcock

The next day Mr. Woodcock decided to appease the eager photographers so he settled down in a much more conspicuous spot. He plunges his long beak into the muddy marsh looking for worms, which is evident in these pictures.

American Woodcock
American Woodcock

The next two life listers were the Sora and the Virginia Rail. We were at a different boardwalk at Maumee Bay State Park. A passing birder told us both had been seen and approximately where, but these birds are fairly small and they duck in and out of the marsh grass virtually silently so there were no guarantees.

My sister spotted the Virginia Rail first. Despite him being on the ground directly next to the boardwalk we were standing on, this was the best I could get as he weaved in and around the marsh grass and reeds.

Virginia Rail
Virginia Rail

Lady Luck

The sora was seen in the same relatively small area as the Virginia Rail. We scanned and scanned and patiently waited for him to show, and we were just about to give up when we came across a girl we’d met the day before at Magee.

“Have you seen the Sora?” she says.

“No, it was supposedly here. We got the rail but not the Sora.”

She looks to her right and points.

“There he is.”

That’s how these sightings happen!


Follow the Leader

The bird that was probably the rarest sighting from this trip was the bobolink. We were at Howard Marsh just taking our time photographing shorebirds on an overcast morning. I noticed a small group of people that seemed to be intent on something up ahead of me in the grass.

After some patient stalking, the bobolink and his wife appeared for a few brief seconds to sing us a good morning song. Pictures not great, but they are proof which was good enough for me.


Hi Tech Birding

If you are just getting started with birding, download the Merlin app from Cornell University. It has two really cool features. First, if you see a bird and want to know what it is you can plug in your location and a few simple pieces of info (size, color, where you saw the bird) and it will generate a photo list of the mostly likely birds in your area.

Merlin also had a sound ID feature that is super fun to play with. Just hit the sound button when you hear birds calling and it will start generating a similar list. It’s a great way to know what to look for.

Click to download Merlin

We used the sound feature throughout our trip and successfully identified several species as a result. For example, we saw a thrush of some sort but didn’t get a full picture. Our Merlin app told us it could be the Wood Thrush, Swainson’s or Hermit based on where we were.

A quick sound ID verified him – Wood Thrush.

Documentation & The Big Day

Once you make an ID with Merlin, it links to another app called eBird where you can store your lists and submit them to Cornell. The Saturday of this year’s BWIAB festival corresponded with Cornell’s annual Big Day, so we used eBird to submit our lists.

Click on either image to download eBird.

The Nesters

One of the most fun things to find at BWIAB is the nesting birds. Unlike the other warblers who are still migrating north, the adorable yellow warbler nests in Ohio.

Yellow Warbler Nesting

This prothonotary warbler decided to take advantage of a small crack in the boardwalk railing. You can see the green caution tape that had to be put up so the BWIAB crowd wouldn’t block her entrance.

Prothonotary Warbler nesting in fence rail

Prior to our arrival to the official festival, we spent two nights on South Bass Island on Lake Erie in the village of Put In Bay. Super charming summer town complete with nature preserves where you can see plenty of purple martins in their manmade nesting houses and the gorgeous tree swallow nesting pretty much everywhere.

These birds consume thousands of insects everyday. Much better than a bug zapper at mosquito control.

Purple Martin
Purple Martins need manmade houses
Purple Martin
Tree Swallow nesting in a tree
Tree Swallow
Tree Swallows

Our fellow birders pointed out a green heron couple nesting across the marsh. This is one of my all-time favorite birds.

Green Heron
Nesting Green Herons
Green Heron

This adorable little girl is a blue-gray gnatcatcher. I’ve never been able to get a decent photo of one because they never stop moving. But this year, I not only got some nice pics, we realized Mrs. Gnatcatcher was starting a nest. You can see the beginnings of her mossy creation on the tree limb in the second picture.

Blue-Gray Gnatcatcher starting a nest
Blue Gray Gnatcatcher catching gnats

And last but certainly never least, America’s pride. The incomparable bald eagle watching over her nest.

Bald Eagle next to nest
Bald Eagle

The Camera

I have not yet made the leap to a big ultra zoom camera. I’m still using a point a shoot. While it can be frustrating trying to zoom and focus, my Nikon Coolpix P900 rarely lets me down. It has 83x optical zoom which allowed me to get this shot of a bald eagle that was at a significant distance (at least 100 yards) and in a tree several hundred feet off the ground.

There are newer models available, but this camera can still be found online for around $600.

The Set Up

I reconnected with my photography friends from last year, and got introduced to some more of the locals. These guys get up really early during the festival because for photographers, it’s all about lighting. They tend to take breaks in the middle of the day when it’s too bright for good shots.

They found other ways to occupy the time. This is a simple log set up with a hollowed out spot for grape jelly. Simple but effective.

Candid Shots

Had to include these better than expected photos of a yellow warbler getting herself pretty after a bath.

The Grand Finale

On our final morning of BWIAB, we did the Ottawa National Wildlife Refuge drive. Our legs and feet didn’t have the stamina to do much else after 4 solid days of 12+ hour birding.

We had two “hope to see” birds left. My sister was hoping for an indigo bunting because they are rare where she lives. I was hoping for a better shot of the sandhill crane. I saw 2 at BWIAB last year but the pictures were fuzzy.

Indigo Bunting
Sandhill Crane

BWIAB 2023 Wrap Up

It was the perfect end to a perfect trip. I’ll finish this post out with some of my favorite photos from BWIAB 2023. I had over 900 keepers in total.

American White Pelican
American White Pelican
Scarlet Tanager
Pie Billed Grebe
Great Blue Heron with breakfast
Wood Duck
Bald Eagle

Ready to Take Flight?

Chestnut Billed Toucan, Costa Rica
Wood Stork
Juvenile Wood Stork, Wakodahatchee Wetlands
Blue Footed Booby
Galapagos Islands

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Roasted Sweet Potato and Pepita Pinwheels

The newest addition to the work week lunchbox is Roasted Sweet Potato and Pumpkin Seed Pinwheels. Roasted sweet potato strips meet a spicy cilantro sauce, sprouted pumpkin seeds, bell pepper and fresh greens before getting wrapped up in a whole-grain tortilla. Sure, you could just eat it as a wrap. But pinwheels are so much more fun!

Roasted Sweet Potato and Pepita Pinwheels

The Sweet Potato Saga Continues

white sweet potatoes
White Sweet Potatoes

Roasting up a bunch of sweet potatoes on Sunday means you’ll have plenty to use beyond Monday. It’s one of the few vegetables that is just about as good reheated as right from the oven.

Roasted White Sweet Potatoes

Making New Friends

The secrets to Roasted Sweet Potato and Pepita Pinwheels are Ezekiel 4:9 flax seed tortilla wraps and Bitchin’ Cilantro Chili Sauce. Both can be found at Whole Foods, or make your own substitutions.

The Ezekiel wraps might be the healthiest and most fiber-packed thing you’ve ever eaten. Having grown up on Wonder Bread, I used to be terrified of Ezekiel products. It took some time, but over the years I’ve acquired a taste for whole grains and have come to really enjoy the natural earthiness that they lend.

Ezekiel 4:9 Flax Tortillas
Bitchin’ Cilantro Chili Sauce

Don’t Get Wrapped Up in Recipes

You can follow my recipe and use the same filling ingredients. But it’s your wrap. Don’t get too wrapped up in following recipes. Ask yourself, “What would go better in this than what she used?” Comment and let me know what you come up with!

Use whatever you have, but I do highly recommend these sprouted pumpkin seeds. They add the perfect bite and extra protein to anything you throw them on.

Time to Wrap it Up

To assemble the Roasted Sweet Potato and Pepita Pinwheels, I started with sauce. Then I layered the sweet potato, bell pepper, greens and alfalfa sprouts. I sprinkled some pumpkin seeds on top.

It worked, but on my next one I decided it made sense to sprinkle the pepitas directly onto the sauce so they’d stick.

From there I made the Roasted Sweet Potato and Pepita Pinwheels backwards from my first try. Sauce, pepitas, greens, alfalfa then potato and peppers. That worked better IMO.

Roasted Sweet Potato and Pepita Pinwheels

I had a vision of folding the side of the tortilla in like you would when rolling a burrito. This wrap doesn’t have a bunch of preservatives so it is too fragile for that. I ended up slicing off a little of the overlap on each side before slicing into pinwheels.

Turns out those little extras were delicious as a snack dipped in the Bitchin’ Sauce.

I’m looking forward to Monday already knowing these Roasted Sweet Potato and Pepita Pinwheels will be in my lunch box. That said, I’m definitely going back to traditional sweet potatoes once these white sweet potatoes are gone.

Roasted Sweet Potato and Pepita Pinwheels
Roasted Sweet Potato and pepita pinwheels

Roasted Sweet Potato and Pepita Pinwheels

A hearty and healthy lunch made from roasted sweet potato, bell pepper, a spicy cilantro sauce and pumpkin seeds. Sure, you could just eat this as a wrap. But pinwheels are so much more fun!
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Course: Lunch
Keyword: flax seed, pepitas, sprouts, sweet potato
Servings: 4
Calories: 444kcal


  • 3 medium sweet potatoes, peeled and cut in quarters lengthwise
  • 2 tbsp olive oil
  • salt and pepper
  • 4 Ezekiel 4:9 Flax Tortillas
  • 1/2 cup Bitchin' Cilantro Chili Sauce (sub salsa verde or hummus)
  • 1/2 pkg alfalfa sprouts
  • 1/2 red bell pepper, sliced into strips
  • 2 cups fresh spinach
  • 1/2 cup pepitas


Roasted the Sweet Potatoes

  • Preheat oven to 375℉. Wash, peel and cut your sweet potatoes lengthwise into quarters. Drizzle with the olive oil and shimmy the pan around to get them coated. Season well with salt and pepper. Roasted for 30-40 minutes, turning over halfway through. Potatoes should be very tender and started to turn golden.
    Roasted white sweet potato

Assemble the Pinwheels

  • Lay a tortilla on a flat working surface. Spread about 2 tbsp of the sauce onto the lower 1/2 of the tortilla. Sprinkle with about 1 tbsp pepitas. Layer on about 1/2 cup of spinach, 1/4 cup sprouts. Add two slabs of potato and some bell pepper strips.
  • Roll the tortilla over the filling and tuck in underneath, pulling toward you gently while using your palms to gently compact everything. Finish rolling the wrap up. Trim off the ends with a serrated knife and cut into pinwheels.


Calories: 444kcal | Carbohydrates: 63g | Protein: 12g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 8g | Trans Fat: 0.01g | Sodium: 509mg | Potassium: 821mg | Fiber: 11g | Sugar: 10g | Vitamin A: 25930IU | Vitamin C: 27mg | Calcium: 164mg | Iron: 4mg
Tried this recipe?Let us know how it was!

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Smoky Farro and Grilled Pineapple Bowl

Smoky Farro and Grilled Pineapple Bowl is made with nutty farro tossed in a smoky cashew-based sauce and paired with grilled pineapple, red bell pepper and lots of fresh torn basil. This is not your average weeknight meal.

The Pantry & Fridge Challenge

It was a pantry and fridge challenge week at my house which means I was forcing myself to use what I already had vs. making a blind run to Whole Foods. My pantry challenges usually result in something unexpected and fabulous coming out of my kitchen.

Blistered Shishito Pepper & Papaya Roll
Blistered Shishito Pepper & Papaya Roll

Whole Food Plant Based

For the most part I stick to a whole food plant based diet. That doesn’t mean vegetarian or vegan. I eat meat, fish and cheese. I just focus on eating real food.

Forks Over Knives magazine

It’s Not Stealing

Forks Over Knives also has a great app with an easy recipe finder. On Sundays, I make a list of all the perishable things I need to use up plus things getting old in my freezer or close-to-empty stuff in the pantry. I pick an ingredient, search, and browse until I see something that looks good.

I just call that borrowing.

Ingredients for Smoky Farro and Grilled Pineapple Bowl

Accidentally Vegan

This recipe called for a sauce that would absorb into the barley made from soaked cashews. For all of you that love cream-based sauces but who don’t love the fat and calories that go with them, pay attention.

Using soaked cashews as the base for a creamy sauce is quick and easy. And vegan. Sometimes trying to intentionally eat vegan is hard, and sometimes it just happens by accident.

Smoky Cashew Sauce
Grilled Pineapple and Shishito Peppers

Smoky Farro and Grilled Pineapple Bowl

Other than that, the only prep was to chop some bell pepper, grill pineapple slices in the cast iron skillet and tear up some fresh basil. I threw a few blistered shishito peppers in just because I had them but they are definitely optional (but they were actually really really good with this).

Mean Greens

I am kinda picky about my greens. Arugula is my go-to but lately I’ve been down on arugula simply because the store brands I have access to are terrible. This week, I decided to try Organic Girl’s Protein Greens. It’s a mix of baby kale, baby bok choy and baby spinach but with the added bonus of sweet pea shoots and leaves.

When I worked at Whole Foods last year, this blend would literally fly off the shelf. Now I know why. I wanted to add some freshness to my Smoky Farro and Grilled Pineapple Bowl so I plated it on a bed of protein greens. It was the perfect contrast to the smoky farro and sweet pineapple.

Organic Girl Protein Greens
Pea Shoots!

I gave the Smoky Farro and Grilled Pineapple Bowl and light toss and finished it with sliced almonds. I don’t even like pineapple that much but I found myself almost wishing I had used more. Made this two nights in a row and decided it was blog worthy. Enjoy!

Smoky Farro and Grilled Pineapple Bowl

Smoky Farro and Grilled Pineapple Bowl

Warm farro gets tossed in a cashew-based sauce flavored with smoky spices and then paired with sweet grilled pineapple, fresh red bell pepper, torn fresh basil and salad greens.
Prep Time: 12 minutes
Cook Time: 12 minutes
Total Time: 29 minutes
Course: Main Course
Cuisine: vegan, vegetarian
Keyword: cashews, farro, pineapple, vegan, vegetarian
Servings: 2
Calories: 616kcal


  • 3/4 cup farro
  • 1.5 cups water
  • 1/2 cup raw cashews
  • 1 cup water
  • 1 clove garlic, smashed
  • 1/2 tsp smoked paprika
  • pinch aleppo pepper
  • salt and pepper
  • olive oil cooking spray
  • 3 slices pineapple
  • 1/2 cup red bell pepper, diced
  • 4 shishito peppers (optional)
  • 1 handful fresh basil, torn
  • 2 cups salad greens
  • 1/4 cup sliced almonds


  • Place 1/2 cup raw cashews in a cup and cover with boiling water (just heat a mug of water in the microwave for a minute or so and pour over cashews).
  • Place the farro and water in a medium saucepan over medium-high heat and season lightly with salt. Once it comes to a strong simmer, lower heat to medium and cook until the water is absorbed, about 12 minutes. Remove from heat.
  • After 5 minutes, drain the cashews and transfer to a small food processor. Add 1 clove of smashed garlic, juice of 1/2 of a lime, smoked paprika and aleppo pepper. Process until smooth, scraping sides occasionally as needed. Add a tbsp or 2 of water and/or more lime to taste and if needed to loosen up. Season with salt and pepper.
    smoky cashew sauce
  • Heat a cast iron grill pan over medium-high heat. Once hot, spray lightly with olive oil cooking spray and seared pineapple until golden and charred on each side, about 5 minutes. Add shishito peppers if using for last 3 minutes. Remove from pan and chop both into bite-sized pieces.
  • Once the farro is cooked, drain any excess water. Add cashew sauce to the farro and stir to combine. Add the pineapple, bell pepper and shishito peppers and stir again. Taste and add salt and pepper if needed. Add a handful of fresh torn basil and about 2 cups of salad greens. Toss gently.