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
Licorice-flavoured fennel, tart apple, and a hint of pleasant bitterness from radicchio combines with a touch of sweet dressing for a refreshingly delicious salad. Fennel contains a number of vitamins and minerals known to be involved in digestion, including vitamin C, manganese, and niacin which helps transform the food you eat into energy. Apple adds sweet crunch and all-important fibre. Know your fennel The fennel bulb we buy at the market is a cultivar variety known as Florence fennel. Fennel seeds, which are sometimes eaten after a meal to ease digestion, and which are also used for cooking, come from the common fennel, which grows wild in southern Europe, Australia, and parts of the US.
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.