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
In deciding on a meal plan, it is important to attempt to moderate your consumption of fats, refined carbohydrate and salt.
Some lower carb diet pointers:
* It is possible to make superb smoothies with reduced carb yogurt.
Admittedly, it is not really cooking, but if you are missing your smoothies you can make them with reduced carb yogurt and fruit. Clearly, you should ensure you only make use of fruit that is low in carbohydrates and use the whole fruit as the fiber is beneficial.
Cruciferous vegetables, Superfoods that help with Dieting
(includes Broccoli, Celery, Collard greens and Rutabaga)
These cruciferous vegetables are jam-packed with vitamins (folate and vitamin c, for example), minerals (eg. potassium), fibre, chlorophyll and antioxidents.
Over and above their most other great health properties, the vitamins and nutrients in these are believed by scientists to reduce the risk of cancer.
Iron-Rich: Barley Soup Recipe provided by Recipes 4U
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