Iron-Rich: Barley Soup Recipe
Recipe
Ingredients
1 tablespoon Olive oil
1 Onion, chopped
3 cup Mushrooms, sliced
3/4 cup Pearl barley
6 cup Stock - veg or chicken
2 Bay leaves
1/4 teaspoon Pepper
3 cup Potatoes, diced
1 Half a cup Carrots, diced
1/2 cup Parmesan, freshly grated, or
-cheddar, shredded
1/4 cup Fresh parsley, chopped
Recipe
Preparation
In large sauce pan, heat oil over medium heat; cook onion, stirring
often, for 2-3 mins. or until softened. Add mushrooms; cook,
stirring often, for about 5 mins. or until softened. Add barley;
cook, stirring, for 1 minute. Add stock, 2 cups of water, bay leaves
and pepper; bring to boil. Reduce heat to medium-low; simmer,
covered, for 1 hour.
Add potatoes, carrots and salt to saucepan; return to boil. simmer
over medium-low heat for 30 mins. or until vegetables are tender.
Remove and discard bay leaves.
Taste and adjust seasoning. Ladle into bowls; sprinkle with Parmesan
and parsley.
Per serving: calories [about] 250 Protein [g] 5 fat [g]4 carbohydrate
[g] 50 source of fibre: very high source of iron: good Source:
Canadian Living Test Kitchen, Canadian Living [magazine] Feb 96
[-=PAM=-] PA_Meadows@msn.com
Servings:
4
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Food Tips of the Week
Weight loss hints and tips
In planning a meal plan, the most important step is to make efforts to lower your intake of fat, salt and refined carbohydrates.
Some low carb diet tips:
* Don't miss meals
Most reduced carbohydrate recipes are, errmm.., low in carbs. Our bodies need energy, and carbohydrates are a quick acting energy source. A lower carb diet requires great care in monitoring you intake of energy, as any energy provided by fat or protein is much slower acting.
The brassica family, Healthy super foods that also help with your Your diet
(examples: Kale, Watercress, Tatsoi and Rutabaga)
Altthough not always popular with children, these vegetables are full of vitamins (eg.folate and vitamin c), minerals (eg. potassium), fibre, chlorophyll, antioxidents and isothiocyanates.
In addition to their most other healthy effects, the nutrients in these are thought to reduce the risk of cancer.
Iron-Rich: Barley Soup Recipe provided by Recipes 4U
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