I love mushroom and barley soup so much that I decided a pot pie would be a great way to eat this tasty combination. Use your favourite mushrooms or take this opportunity to try new varieties.
1/2 cup (125 mL) pearl barley
4 Tbsp (60 mL) extra-virgin olive oil, divided, plus extra for oiling pan
1/2 cup (125 mL) finely chopped onion
2 garlic cloves, minced
1 tsp (5 mL) fresh thyme
1 lb (450 g) mixed mushrooms (such as portobello, white button, crimini, shiitake, oyster, trumpet, or chanterelle), trimmed and cut to same size
1 medium carrot, sliced
1 medium celery stalk, sliced
1 Tbsp (15 mL) low-sodium soy sauce
2 fresh sage leaves, finely chopped
1/4 cup (60 mL) flour of your choice, such as whole wheat or a gluten-free option
2 cups (500 mL) low-sodium vegetable stock
1/2 tsp (2 mL) lemon juice
1/4 tsp (1 mL) ground black pepper
1/4 tsp (1 mL) grated nutmeg
1/4 sheet frozen puff pastry
Preheat oven to 400 F (200 C). Lightly brush 8 x 8 in (20 x 20 cm) baking pan or other shallow baking dish with about 1 tsp (5 mL) extra-virgin olive oil and set aside.
Wash, rinse, and then soak barley in cold water. Let stand for 30 minutes, then drain. Boil water and barley in medium saucepan; let simmer uncovered for 12 minutes or until tender. Drain and set aside.
Heat 2 Tbsp (30 mL) oil in sauté pan over medium-high heat. Add onion, garlic, and thyme, and cook for 3 minutes, until onion begins to soften. Add mushrooms, carrot, and celery, and sauté for another 3 minutes. Add soy sauce, sage, and cooked barley. Set aside.
Heat remaining 2 Tbsp (30 mL) oil in large saucepan over medium-low heat. Add flour and whisk until smooth. Cook, whisking constantly, for 2 minutes. Add stock and whisk until smooth. Increase heat to medium and bring mixture to a simmer, whisking constantly. Remove from heat and whisk vigorously to break up any lumps. Add lemon juice, pepper, and nutmeg and stir well. Add vegetables to sauce and pour contents into prepared pan.
Roll out puff pastry to 1/8 in (3 mm) thickness and cut to fit inside pan. Place on top of filling and make a few slashes with knife on top to allow steam to escape. Bake for 25 to 30 minutes, or until filling is bubbling and pastry is golden.
Each serving contains: 432 calories; 9 g protein; 24 g total fat (5 g sat. fat, 0 g trans fat); 47 g carbohydrates (5 g sugars, 8 g fibre); 294 mg sodium
source: "Pot Pies", alive #361, November 2012
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.