Nutrient-Rich: Creamy Pearl Barley & Vegeta Recipe
6 cup Vegetable/chicken stock
1 Half a cup Dry white wine, or stock
1 3/4 cup Pearl barley
1 tablespoon Olive oil
2 cup Mushrooms, sliced
1 Onion, chopped
1 Garlic clove, minced
2 cup Sweet potato, diced
1 tablespoon Fresh thyme
- or 1 ts dried
3 cup Small broccoli florets
1/2 cup Parmesan, freshly grated
Combine vegetable stock and white wine. In large, heavy saucepan,
combine 3-1/2 cups of the stock mixture and barley. Cover; bring to
boil. Reduce heat to medium-low; simmer, stirring, for 25-30 minutes
or until almost all of the liquid is absorbed.
Uncover; stir in 3 cups of the stock mixture, about Half a cup at a time,
stirring until each addition is absorbed before adding the next, for
about 25 mins. or until barley is tender and creamy. Remove from
heat; cover and set aside.
Meanwhile, in large saucepan, heat olive oil over medium heat; cook
mushrooms, onion and garlic, stirring frequently, for 5-10 mins. or
until mushrooms are softened.
Stir in remaining stock mixture, sweet potato and thyme. Cover and
simmer over medium-low heat for about 8 minutes, stirring
occasionally. Add broccoli; cook for 6-8 mins. or until vegetables
are tender. Stir barley into mushroom mixture and heat through.
Sprinkle with cheese and add salt and pepper to taste to taste.
Per serving: about 440 calories, 13 g Protein, 8 g fat, 78 g
carbohydrate Good source calcium, very high source fibre, excellent
Source: Canadian Living magazine Feb 95 Presented in article by Jan
Main: "Health & Well-Fare: Savour The Soy"
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 low carbohydrate diet pointers:
* Understand the food labels
Don't believe sales blurb that claims to be 'low carb' - check the real nutritional information on the rear of the tin or package. A good number of are only slightly lowered and in some instances still greater than a competitors standard brand. In addition, beware of 'low sugar' and 'low fat' labels - 'low sugar' does not always mean 'low carb' - often the carbs are identical.
* Replace sugar with a low carb substitute such as splenda.
Many recipes that require sugar can be adapted to use splenda instead. It is much lighter so you will need to do a bit of trial and error and it may not work in every case, but it does bake up nice once you have it cracked.
Foods high in flavonoids
(inlcudes onion, broccoli, kidney bean and basil)
The nutrients called 'flavonoids' which exist in these natural foods are believed to be good as cancer fighters.
Experts researching the medical effects of flavonoids think that they may well have numerous health giving capabilities, amongst them, anti-dermatitis and antioxidant properties.
Many are also low in calories, so you should add them to your diet system.
Nutrient-Rich: Creamy Pearl Barley & Vegeta Recipe Collection
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