Barley Risotto :: Healthy Lifestyles and Natural Weight Loss Information

Barley Risotto

Barley is a much underused heritage grain that’s just waiting to be rediscovered. This super whole grain is one of the richest sources of both soluble and insoluble fibre.

Insoluble fibre keeps things moving through your gastrointestinal tract (GI), and soluble fibre mixes with liquid, binds to fatty substances, and escorts them out of your body, helping reduce bad cholesterol in the process. So embrace the grain and start barley risotto-ing.

2 tsp (10 mL) organic extra-virgin olive oil
2 organic onions, diced
2 large portobello mushrooms or 2 cups (500 mL) shiitake mushrooms, coarsely chopped (If using portobellos, scrape out black membranes and discard before chopping)
3 cloves garlic, minced
3/4 cup (180 mL) organic pot barley
2 1/2 cups (625 mL) organic low-sodium chicken or turkey stock
1/4 cup (60 mL) Parmigiano-Reggiano cheese, grated

Heat a medium saucepan with a tightly fitting lid over medium heat; add oil and onions and sauté for 1 minute. Add mushrooms and garlic; continue sautéing for 1 minute. Add pot barley and stock, stir, bring to the boil, and reduce heat to simmer. Cover and simmer for 50 minutes or until done. Remove from heat; gently stir in the Parmigiano-Reggiano. Garnish with shavings of fresh Parmesan. Top with sage leaves that have been lightly crisped in hot oil.

Makes 4 - 1 cup (250 mL) servings.

Each Serving Contains:

200 calories; 8 g protein; 6 g total fat (2 g sat fat, 0 g trans fat); 44 g carbohydrates; 2 g fibre; 480 mg sodium.

Corn Fritters

Saffron Rice
Saffron may seem expensive, but only a little of this delectable herb is needed to make something spectacular. Basmati rice costs twice as much as ordinary rice, but its amazing aroma, flavor and texture make it worth every cent. Saffron threads and basmati rice (brown and naturally white) are available in many natural foods stores.

Stuffed Squash with Endive
Baked squash is comfort food and this combination of colourful vegetables provides a bounty of healthful beta-carotene.

Cabbage-Kefir Stuffed Baked Potato
Kefir originated in the Caucasus mountains where the tribes highly prized and carefully guarded their starter cultures. Today, both kefir and culture are widely available.

Fennel Stuffed Cabbage
Red cabbage often has tougher leaves than white varieties because it takes longer to mature. Here the cabbage is gently braised until tender.

Savoury Brussels Sprouts
A member of the famed cabbage family, brussels sprouts are loaded with vitamins A and C, folic acid, calcium, phosphorus, potassium, iron and of course, fibre. Serves four.

Peas in the Pod and Carrot Stars
Edible-pod peas such as snow peas or snap peas add delightful sweetness and crunch to any meal. The peas and carrots go well with rice or nugget potatoes. Serves two to four.

Stuffed Zucchini Roll
A good chef must always think about the right ingredient and the right dish for the right season. This zucchini stuffed with pumpkin is perfect for the fall when you need something hearty and warm to boost your spirit and get you ready for the chill of winter.

Stuffed Beets
Use this stuffing recipe for other root vegetables like yams and potatoes. Choose small vegetables if you're serving as an appetizer or snack, larger ones if it will make up the bulk of the meal. Serves two.

Root Veggie Gratin
Root vegetables are full of vitamins and minerals (especially vitamins A and C) and calcium and potassium. Macrobiotic cooks believe that roots have the highest potential out of the whole plant to strengthen and energize the body. Serves four.

Potato Mousse with Zucchini
Mousse doesn't only come in a chocolate flavor! Here potatoes meet zucchini in a subtle blend that's sure to tantalize your tastebuds. Serves four.

Marinated Portobello Mushrooms
A healthy start to the New Year means eating the best of fresh seasonal vegetables and discovering unique yet simple ways to prepare foods that entice throughout the year. In the winter when your vitamin and mineral supply gets depleted, this dish replenishes your body's needs. Comforting and warming, the mushrooms impart a robust flavour and the essence of the marinade in a fresh new taste.

Green Bean Casserole
Green beans have lots of vitamin A and potassium, which is needed to keep your heart on the road to good health. You can also make this recipe using carrots instead of beans--they're also full of vitamin A. Serve with mashed potatoes and a crisp green salad.

Instant Sauerkraut with Black Bean and Pineapple
Don't insult a cabbage or it will turn sour! There's a more civil way of making instant sauerkraut and when combined with black beans and pineapple it makes a refreshing, tangy salad.

Wheat Berry Casserole with Cherries
Wheat seeds or berries are chewy when cooked and can be served either as a side dish like rice or as a main dish. This casserole makes an interesting and satisfying evening meal when accompanied by a leafy green salad.

Beach Blanket Veggie Balls
Veggie balls are great appetizers. To make playful shish kebabs, alternate veggie balls with grape or cherry tomatoes and mushrooms. Serve with a spicy sauce or relish. Another variation is veggie burgers. Form patties from the dough instead of balls and gently sauté in coconut butter. Serve hot with a horseradish gravy, stuffed or double-baked potatoes ("potatoes in jackets") and a leafy green salad.

Carrot Soufflé
Yields three to four soufflés for a gourmet treat.

Red Bean, Sweet Potato and Squash Gratin
Miles better than the plain, mushy potato version!

Pumpkin Stuffed with Millet and Fruit

Stuffed Eggplants

Hungarian Squash

Butternut Squash Stuffed with Spiced Pears
Feel free to substitute other squash to suit your taste!

Rutabaga Latke

Bell Peppers With Mushroom Stuffing
Bell peppers are one of the richest sources of vitamin C; red peppers contain twice the vitamin C as green ones. They also supply plenty of vitamin A, fibre and potassium. This dish is a meal in itself; however, a baked potato goes well with it.

Marinated Grilled Vegetables
This Mediterranean-based dish is easy and versatile. It can be done with just one or all of the vegetables for an incredibly tasty side or main dish served on grains with salad. This is a sure way to get carotenes, bioflavonoids and the health benefits of olive oil and garlic into your summer menu.

Cinnamon Baked Squash

Curried Cauliflower/Broccoli Combo
It's difficult to overestimate broccoli's healing power. This crisp, delicious member of the cruciferous family has been shown to fend off a host of serious conditions, including heart disease and cancer. Cauliflower is known to boost the immune system.

Kale Tower with Roasted Potato
Kale is yet another dark leafy green vegetable from the cabbage family. It's rich in minerals and good for liver detoxification.

Ku Ku Sabzi (Green Frittata)
Simple to make and simply marvellous to eat, cold or warm. Bring it to a picnic or pack it in your children's lunchbox for a delectable treat.

Squash and Adzuki Bean Pancakes

Stuffed Jumbo Red Onion

Acorn Squash

Gingered Asparagus

Whole Wheat Dumplings With Dried Fruit Sauce

Tomato-Tofu Kebabs
These succulent kebabs are perfect for summertime grilling. Tofu was developed more than 2,000 years ago and is an important source of protein throughout Asia. The soy bean is one of the few complete protein foods.

Oven-Dried Tomatoes in Oil

Avocado-Quark Stuffed Tomatoes

Stuffed Tomatoes

Swiss Chard Roll ups with Millet Stuffing

Un-Spaghetti Squash
This recipe is so versatile. It can easily be made on the grill by slow cooking the spaghetti squash and then grilling the other vegetables using a grilling basket.

Snow Peas with Portobello Mushrooms

Three Sisters Harvest Squash
This traditional recipe featuring the "three sisters - corn, squash, and beans - takes on a modern twist when served in Mediterranean style. It adds the wonderful healing herbs of parsley - which is high in vitamin C, chlorophyll, calcium, and iron - and basil, a tasty digestive aid.

Slow-roasted Vegetables
Slow cooking vegetables really brings out their sweetness, but if you need to have the meal ready faster, steam all the vegetables about 10 minutes before placing them in the oven. This recipe makes an excellent side dish and the leftovers are great as a panini sandwich filling with a tasty bean spread.

Glazed Onions Stuffed with Dried Fruit

Mexican Stuffed Yams With Avocado

Simple Herbed Greens and Grains
This versatile combination can be made with a variety of grains and greens. Try millet or quinoa for a creamy mixture or brown and wild rice for a nuttier flavour.

Lentil and Rice Pilaf with Toasted Cumin Seeds

South Pacific Tofu with Rooibos Sauce
From high in the wilderness of the Cedarberg Mountains of South Africa comes rooibos tea (pronounced roy-boss). The word "rooibos is South African for "red bush and the tiny red leaves pack a powerhouse of health benefits.

Rooibos Chickpea Couscous

Broccoli Sesame Stir-Fry
This dish is an all-time favourite for a calcium boost. Both the broccoli and sesame seeds contain substantial calcium, and this stir-fry is excellent as a side dish or a simple dinner. Using unrefined sesame oil adds genuine Asian flavour.

Turnips are Tops for Health
Native to western Asia, the turnip has served as food for humans and their livestock for centuries. The turnip was a daily staple in Europe before potatoes were. As a member of the cruciferous vegetable family, the turnip is considered a top veggie when it comes to disease-preventing phytochemicals.

Suppers for Savvy Seniors
This month's recipes are especially designed for seniors. Each one is easy to make and is just enough to serve one or two people. They provide lots of fundamental nutrition, which is important if these are the only meals a senior makes in a day.

Outrageous Red Cabbage Stir-fry with Pinto Beans
I love the colour of this healthful dish. The red pigments found in both the cabbage and the beans provide powerful antioxidant properties to help protect us from disease. Generally speaking, any bean can be substituted in this recipe.

Emerald Garlic Mashed Potatoes
Consider leaving the peel on your potatoes as this significantly adds to the fibre you'll receive. Adding garlic helps build the immune system at this critical time of year, and why not squeeze in some greens? When chopped finely and swirled into the potatoes, they are a real crowd pleaser.

Yams with Pineapple
Extra vegetables and fruit can add loads of colour, fibre, and vitamins to any meal. Add pineapple as a natural way to sweeten yams and to add exotic flair to the festive table. Of course, it also squeezes in a fruit serving, fibre, and vitamin C.

Celeriac and Nutmeg Purée
This vegetable dish has a refreshing, mild bitterness that wakes the palate.

Sweet Potato Risotto with Star Anise and Soy
Regular risotto demands constant attention. This recipe is much easier because it substitutes sweet potato for rice.

Best Ever Bean Chili
Chili can be hard on the digestive system because of the complex starches in the beans. Take a digestive enzyme before eating for easier digestion.

Best Ever Coleslaw

Organic Vegetables with Garlic Spinach Purée

Faro Risotto
Faro is the original ancient grain, and its nutty appeal makes itself immediately obvious; it's love at first bite and a great change from rice.

Eggplant Antipasto
This dish keeps well and is delicious hot or cold. Use it as a main dish or as an appetizer. It is quite rich, so reduce the olive oil if required, but try to keep the flax oil for its anti-inflammatory properties.

Ratatouille Gratin with Green Herb Crust
This interpretation of the classic from the south of France adds a nice crunch to the traditional stew of seasonal sustenance and can be made in either individual ovenproof dishes or a large ceramic baking dish.

New Potato and Oka Melt with Pickled Beets
The pickled beets cut through the richness of the cheese in this dish. It is perfect for lunch or as a savoury after the main course in a multicourse dinner. If Oka is tough to find, experiment with the artisan cheese of your choice, but keep the flavour profile relatively mellow-no big blues!

Smoked Salmon and Dill Quiche
Stick with free-range eggs for flavour and nutrition and work in diced red onion or capers for an added boost.

Perch with Sweet Pea Risotto
While there are countless flavour variations for risotto, the sweet peas are refreshing and healthful. Alternatives, depending upon the time of year, include wild mushrooms, diced gourds, or asparagus. Fruits such as blueberries and strawberries can also be used to great applause.

Grilled Summer Garden Vegetables with Garlic and Fresh Herbs
This kind of cooking is so versatile. These vegetables are tasty and delicious fresh off the grill, but they can also be served chilled as an antipasto dish or even used as sandwich filler for gourmet Mediterranean subs.

Ratatouille
Beans are an excellent source of iron which is an essential nutrient for brain function. For variety, try using unsweetened apple juice or cider instead of red wine. Garbanzo and green beans also trade places nicely with the red kidney beans and black-eyed peas.

Roasted Garlic Mashed Potatoes
Roasted garlic adds a creamy texture and a buttery flavour to this old family favourite. Garlic is excellent for boosting the immune system at this time of year.

Roasted Sweet Potatoes and Cranberries
This side dish goes great with a turkey dinner.

Roasted Sweet Potatoes
Never want to scrub a baking dish again? Use wet parchment paper, not to be confused with wax paper. Measure out enough parchment paper, scrunch it up, and run it under cold water. Wring out, line pan, and voila, easy cleanup.

Kale Gratin
Like its relative, collard greens, kale is a close descendant of wild cabbage. Despite its humble origin, it ranks as one of the healthiest foods we can eat.

Pearl Barley Pilaf
Sometimes it's just nice to eat something other than rice and bread with Indian food. This pilaf can be served in place of a rice pilaf with any dish and many actually prefer it, as the barley can take more spices than rice.

Grilled Green Asparagus with Maple Mustard Vinaigrette
Fresh asparagus is the truest sign that spring has sprung. These edible spears have been cultivated throughout the ages by Egyptians, Greeks, and Romans.

Sautéed Fiddlehead Ferns
The first fronds yet unfurled of a young fern, fiddleheads get their name from their shape and are also referred to as crosiers, the curved staff used by shepherds. A seasonal delicacy requiring a good rinse and thorough cooking, fiddleheads are a traditional dish of Canada's East Coast.

Grilled Asparagus
Place asparagus spears on grill at right angles so they won't fall through. Grill over medium heat for 2 minutes on one side. Roll over and continue grilling for another 2 minutes, or until you reach the level of doneness you prefer.

Jeera Alu: Potatoes Fried with Cumin
Heat oil in a nonstick pan and saut cumin seeds until they begin to sizzle. Add potatoes and stir-fry for 10 to 15 minutes on medium-high heat until tender.

Quinoa Pilaf
Quinoa (pronounced "keen-wah) is an ancient cereal that was eaten by the Incas centuries ago. It was so revered that they called it the "Mother Grain. Quinoa is so high in protein (13 percent) that the United Nations classified it as a supercrop, giving this tiny nondescript grist the nutritional clout of an Olympic athlete.

Pumpkin Chickpea Hummus
Popularized throughout the Middle East, hummus has become a familiar favourite worldwide; this recipe taps into the cold cellar to bring a sweet touch of pumpkin.

Sweet Potato Lentil Chili
In large pot on medium heat, add oil, onions, celery, sweet potatoes, garlic, salt, pepper, and spices, and stir through. Cover and cook for 6 to 8 minutes, stirring occasionally.

Warm and Invigorating Cloves
Underutilized in the West, cloves have been used in Southeast Asia for thousands of years, and their powerful antiviral and antiseptic qualities are still regarded as a panacea for countless ills, including malaria, cholera, tuberculosis, and parasites such as scabies.

Oven-dried Tomatoes
Reducing a tomato’s water content will intensify its flavour. The meatier Roma variety works well here. These are delicious as pizza or bruschetta toppings, in sandwiches, pastas, and salads.

Sushi Rice
A foolproof way to make crowd-pleasing rice.

Seared Portobello Mushrooms
These mushrooms are juicy and succulent with a crispy light batter and a hint of lime in each irresistible bite.

Roasted Butternut Squash
Roasted squash is a great alternative to potatoes. Eat it by itself, as a side, or add it to a salad or risotto.

Beet Carpaccio on Sautéed Greens
Beets are high in folic acid and potassium and are a good source of vitamins A and C.

Confetti Rice
This method of preparing brown rice makes for perfect results every time.