Nutrient-Rich: Creamy Pearl Barley & Vegeta Recipe
Recipe Ingredients
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
Salt
Pepper
Recipe Preparation
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 iron.
Source: Canadian Living magazine Feb 95 Presented in article by Jan
Main: "Health & Well-Fare: Savour The Soy"
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Servings: 5
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Food Tips of the Week
Dieting made easyOne useful tip is to drink plenty of water. From time to time at some stage in a hectic morning, you guess that you want a snack but in fact you might just need a refreshing glass of water or orange squash. The feelings of needing food and needing a drink are quite similar, but one of the two can lead to a broken diet and the other is ok.
The case against reduced carbohydrate diets
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Remember, one point that is often overlooked, it is very hard (although by no means impossible) for vegetarians to follow a low carb diet.
Reducing carbs might mean missing out on vital nutrients from healthy carbohydrate foods which should be part of any well-balanced diet, especially those that we get from grains, vegetables and fruits.
Cruciferous vegetables, Tasty superfoods that aid Dieting
(includes Cauliflower, Cauliflower, Turnips and Radishes)
Altthough not always popular with children, these vegetables are full of vitamins (folate and vitamin c), minerals (eg. selenium), fibre, chlorophyll, antioxidents, indole-3-carbinol and isothiocyanates..
Over and above their numerous beneficial effects, the minerals and nutrients in these are believed by nutritionalists to significantly lower the risk of getting cancer.
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