Barley, a highly nutritious and versatile grain, often gets overlooked in favour of more trendy grains such as quinoa. You can enjoy its delicious nutty flavour and the host of nutritional benefits it confers in this healthy take on traditional rice risotto.
This risotto calls for pearl barley, as this version of the grain absorbs more liquid than pot barley (or whole barley) and also releases starches into the liquid, which helps to thicken the risotto and make it creamy. While pearl barley is a somewhat refined form of the grain, it is still an excellent source of heart-healthy fibre and hard-to-get trace minerals such as selenium and manganese.
Preheat oven to 400 F (200 C). Rinse barley thoroughly under cold water. Set aside.
Place squash cubes in large roasting pan and drizzle with 1 Tbsp (15 mL) olive oil. Roast for 30 to 40 minutes, or until soft and slightly caramelized.
Meanwhile, heat remaining oil in large saucepan. Add leek and garlic, and stir-fry for a few minutes until both are softened. Add barley, bay leaves, orange zest, thyme, stock, and white wine. Bring mixture to a boil, then reduce heat and simmer gently for 40 to 50 minutes, or until barley is tender and mixture is sufficiently thickened and creamy.
Stir in parsley, and season lightly with salt and pepper, to taste. Ladle risotto evenly into 4 big soup bowls, and top each bowl with equal amounts of roasted squash, including the drippings from roasting pan. Sprinkle each bowl with 1 Tbsp (15 mL) Parmesan and serve immediately.
This hearty version of traditional sloppy joes has a tidy helping of sleep-aiding dietary fibre, thanks to its payload of smoky lentils. Swapping out the doughy bun for sweet bell pepper ups the nutritional ante and visual appeal. It’s also superb as leftovers. Smoke and fire Chipotle peppers are ripened red jalapeno chiles that have been smoked and dried. In stores, they’re typically sold in a rich, smoky flavoured adobo sauce. They add fiery, complex flavour to sauces used for pasta dishes, tacos, and any version of sloppy joes.
If you’re hungry for a nighttime snack, then spoon up this creamy, sweet-tart yogurt bowl to help promote some sweet dreams. It’s also a great breakfast option with a little granola tossed on top. The cherry compote can be made up to 5 days in advance. Less is more Many people would be surprised by the amount of added sugar that can be found in flavoured yogurts, including vanilla. A healthier option is to select products that are labelled “plain” and then let natural sweetness come from fruit toppings.
For many of us, turkey is a comfort food that recalls happy memories. This stew is one that is comforting both to make and to eat. Simmered slowly over a few hours, turkey drumsticks deliver rich flavour as well as a huge punch of protein. Tarragon gives it a fresh, bright pop of flavour that balances the earthy richness of the stew. Turkey contains high levels of B vitamins and selenium, as well as tryptophan, which has been explored in recent research for its role in the formation of the mood regulator serotonin. Leftover turkey You can also make this dish with leftover cooked turkey. Simply start the recipe by browning the leek and onion and adding stock, carrots, and parsnips. When the vegetables are tender, add cooked turkey and continue with the recipe [object Object]