Moroccan Three Grain Salad

I love whole grains! That should not come as a surprise to my regular readers, as I sometimes forget there are other food groups. Anyway, I love grains so much I decided to combine three of them into a yummy salad. Well, technically, quinoa is a seed - but for the purposes of this recipe I'm calling it a grain.

So, three grains and some tasty Moroccan seasoning and you've got a wonderful and FILLING side dish. This one is fiber central so a little will fill you up really fast.

I added some delicious dried apricots (thanks Caroline!) and pistachios. A intense mix of Moroccan seasonings gives the dish some kick without overpowering the nutty flavors of the grains. I deliberately kept the spices mild and used some lemon zest and juice to blend the flavors together. The result is a wonderful main or side dish that will last you a few days with ample leftovers.

Read more for the full recipe
Read more »

Beef, Barley and Root Vegetable Stew

Beef stew is the ultimate comfort food. I had never actually made it until I saw the move Julie & Julia, which inspired me to give it a try. Who knew a few years later I'd have my own food blog? The day after seeing that movie I went out and bought a dutch oven pot, unfortunately it's not Le Crueset, but it's served me pretty well. Anyway, I've been perfecting this recipe over the years, trying to find ways to maximize flavor and minimize calories, fat and sodium. This recipe takes everything that's delicious about stew and adds lots of healthy veggies and barley. The result is an immensely flavorful and filling stew that is hearty for all the right reasons. The high protein and fiber content will fill you up, while a bit of bacon, fresh herbs and red wine add a ton of flavor.

This recipe makes a LOT of stew. At least 8 servings worth. My reasoning for this is that if you're going to spend hours cooking something, you should get multiple meals out of it. Here, you can either eat this for days, or freeze it. This recipe freezes really well. Just make sure to use a glass of BPA-free plastic container and seal tightly. You can defrost and serve whenever.

I like to think this recipe captures the spirit of Julia Child's while being a healthier, modern version. Most importantly, if you have to open a bottle of wine to make this recipe, make sure to enjoy some, Julia always had "wine for the cook!" Enjoy!

Recipe and stew making tips after the jump!
Read more »

Spring Pea and Leek Risotto

After a very fruitful trip to the farmer's market this afternoon, I decided to use some of the amazing produce I got to make a fresh spring risotto. Once again, I used barley because, like traditional arborio rice, it becomes soft and creamy when cooked slowly and stirred often. It's both lower in calories and higher in protein and fiber. It also adds a nutty taste and slightly chewy texture to the dish. Yummy fresh peas take a few minutes to shell, but their crisp texture and fresh flavor are essential to this dish. Serve with a light sprinkle of fresh parmesan and some black pepper.

Read more for the full recipe


Read more »

How to Eat More Whole Grains

Members of Generation Y face a double edged nutritional sword. On the one hand, we have incredible access to health news and information and have been educated about healthy choices and healthy living from a young age. On the other, we also have access to the highest level of fast, readymade, frozen and convenient foods, many of which contribute to the fact that due to obesity related illness such as heart disease, diabetes and stroke; we are likely to be the first generation of Americans who do not outlive their parents. The statistics are staggering and terrifying on many levels.

Having said this, a diet high in whole grains is associated with reduced risks of cardiovascular disease and confers many health benefits. Only three servings of whole grains per day will reduce stroke risk by 30-36%, type 2 diabetes risk by 21-30% and heart disease risk by 25-28%. Additionally, recent studies have concluded that whole grains also reduce the risk of developing asthma, inflammatory disease, colorectal cancer, gum disease and high blood pressure.

So how do you add more whole grains to your diet? It’s easy. Some examples of whole grains include: barley, brown rice, buckwheat, bulgur, millet, oatmeal, wild rice, wheat berries and whole wheat bread, pasta and crackers. When in doubt, check for the word “whole” on the package and choose items with 3 or more grams of fiber per serving.

Tips, tricks and recipes after the jump!

Read more »

Superfood Facts: Barley

Since ancient times, barley has been a staple of food and drink. The earliest evidence of wild barley is believed to date back to 8500 BC. It is also believed that barley beer was the first drink developed by Neolithic humans. Over the years, the health benefits of barley have been widely studied and documented. In addition to fiber, vitamins and antioxidants, it cooks quickly and can be used in a huge variety of dishes. 

Read more after the jump

Read more »

Barley Risotto with Kale and Cannellini Beans

Creamy, flavorful risotto is a tasty and comforting meal. Like arborio rice, barley becomes soft and creamy when cooked slowly and stirred often. Lower in calories and higher in protein and fiber than a traditional risotto, barley also adds a nutty taste and slightly chewy texture to the dish. Mixed with kale and cannellini beans and topped with some fresh parmesan, it's a complete, restaurant quality dinner. You have to invest some time in watching and stirring the risotto, but it's worth the wait.


Recipe after the jump.
Read more »

Super Lean Chili

Spicy, filling chili is a great fall comfort food and an essential part of any football menu. It is so great to cook up a big pot of this and have leftovers for days. I like to serve it with some shredded jack cheese and blue corn tortilla chips. My version is low in calories and is loaded with filling protein and fiber. This recipe makes 8 servings which can be frozen for a quick dinner or a tasty lunch. It also includes three different types of beans, which add a ton of calcium, potassium, Vitamin B6, magnesium, folate, alpha-linolenic acid and antioxidants.

Full recipe after the jump!
Read more »