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 saute for 1 minute. Add mushrooms and garlic; continue sauteing 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.
source: "Easy on the Tummy", alive #312, October 2008
This vegan take on classic shepherd’s pie is jam-packed with bold and rich flavours that will ensure no one will miss the meat. While a great source of fibre, lentils also contain the highest amount of folate out of all plant-based foods. Oven ready If you don’t have an ovenproof skillet, you’ll need to transfer cooked lentil filling to a baking dish before topping with mashed sweet potatoes and baking.
Cauliflower has been having a moment lately, and this salad proves exactly why. Tender caramelized cauliflower is crowned in a glorious sweet and savoury crumble that will ensure it a place on your table all month long. Of all tree nuts, pecans have the highest concentration of flavonoids, which offer beneficial anti-inflammatory effects, and they also protect your cells from oxidative damage. Crumble perfection This crumble topping is too good not to use it on other preparations. Sprinkle over a carrot ribbon salad to add some extra pizzazz, use as a glorious garnish on a soup or stew, or consider generously spooning over your next vegetable “steak” to add some delicious textural variation.
This gloriously comforting dish gets its creamy lusciousness from a can of white beans. Feel free to use whatever vegetables you have on hand instead of broccoli. Pass the pasta Instead of regular pasta, consider serving this sauce over zucchini noodles, carrot noodles, or cooked spaghetti squash.
This nut-free take on classic queso dip is everything you want and more. Paired with chips, crackers, or crudités, this creamy, zesty, smoky, and oh-so-satisfying dip is easy enough to whip up for a cozy snack or as an appetizer for company. Go nuts! If you’re okay to eat nuts, try substituting sunflower seeds with 1 cup (250 mL) raw cashews.