Iron-Rich: Barley Soup Recipe
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
1/4 cup Fresh parsley, chopped
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
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
to Grain Recipes
Food Tips of the Week
A few tips on healthy eating
If you enjoy eating, but want to get in shape and improve your overall vitality, then, as most people know, you need to start a thoughtfully prepared well-balanced meal plan. In a perfect world, this needs to contain 5 standard portions of grains, fruit and vegetables daily and embrace the right proportion of food types.
Some reduced carbohydrate diet tips:
* Use low carb chocolate for cookies and muffins.
If you have gone to the trouble of converting your most popular chocolate chip cookie or chocolate muffins recipe using soy flour, you really don't want to mix in those high carbohydrate sugar-rich chocolate. Chop up a reduced carbohydrate chocolate bar into tiny pieces and use that in its place.
* Know what is in your food
Watch out for the food label that boasts to be 'low carb' - check the real nutritional information on the reverse of the can or package. Some are only slightly decreased and in some instances still higher than a competitors normal brand. Also, beware of 'low sugar' and 'low fat' labels - 'low sugar' doesn't always mean 'low carb' - often the carbs are exactly the same.
Foods containing allyl sulfides
( includes garlic, onions and spring onions)
The onion family of vegetables is high in allyl sulfides, a chemical which experts believe might be linked to a reduced risk of stomach and colon cancer.
Although there is too little scientific proof available, allyl sulphides are also thought by nutritionalists to reduce problems with blood circulation, arteriosclerosis and insomnia.
Foods containing allyl sulfides also help you lose weight, so make sure you add them to your diet system.
Iron-Rich: Barley Soup Recipe provided by Recipes 4U
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