Archive for May, 2012

Enjoy the Spring!

May 22nd, 2012
by Bernard Kinsella

These are some of my indicators that the season is changing; gardens being turned over, more runners along the water, kid’s vacationing from school and longer days of sunshine… but the nights are still just a bit chilly! As we know you can’t have everything you want, but what you can have is over the next four weeks some great recipes that are packed with fresh ingredients, that are easy to prepare and full of everything that is good for you!

And don’t forget to sign up and participate in the Wellness challenge with Wellness Workdays …check out their site and what they can do for you, your family and your company.

Enjoy your kitchen and have a great time feeding your body with Good Food + Good Health!

Pearl Barley & Fresh Vegetable Salad     

    Serve warm or chilled        Serves 6


2 cups water

1 cups uncooked medium pearl barley

1 cups fresh broccoli florets

1 cup diced carrots

1 cup halved grape tomatoes

1/2 cup chopped green onions

1/2 cup julienned sweet red or green pepper

1/2cup fresh basil cut thin

1/2 cup lemon juice

1/2 cup olive oil

1/4 cup white wine vinegar

2 teaspoons grated lemon peel

2 garlic cloves, peeled

1/2 teaspoon salt

1/2 teaspoon pepper

1 tablespoon grated Parmesan cheese



  1. In a large saucepan, bring water to a boil. Add barley. Reduce heat; cover and cook for 30-35 minutes or until tender. Rinse with cold water; drain well.
  2. Place broccoli in a steamer basket. Place in a saucepan over 1 in. of water; bring to a boil. Cover and steam for 3-4 minutes or until crisp-tender. Rinse with cold water; drain.
  3. In a large salad bowl, combine the barley, broccoli and carrots, tomatoes, onions and red pepper.
  4. In a blender, combine the lemon juice, oil, vinegar, lemon peel, garlic, salt and pepper; cover and process until combined.
  5. Pour over barley mixture and stir to coat. Refrigerate for at least 1 hour. Just before serving, sprinkle with fresh grated parmesan cheese. 


Barley and your health:
According to the FDA, barley’s soluble fiber reduces the risk of coronary heart disease and can lower cholesterol. But that’s not all that this amazing food does! Barley also contains insoluble fiber, which reduces the risk of Type 2 diabetes and colon cancer. One cup of cooked barley provides 193 calories, 6 grams of fiber and 3.5 grams of protein. With less than one gram of fat per serving, barley is a virtually fat-free food and is also cholesterol-free. ….From

Thanks and ciao,

Bernard Kinsella

Shop Smart, Eat Healthy and Be Creative…

May 11th, 2012
by Bernard Kinsella

That was the theme of our “team building” cooking classes this week. We made a variety of recipes that balanced creativity, healthy eating and simple cuisine. I think the one that stood out most is the Whole Wheat Pasta Salad with Grilled Chicken Sausage. So, for three consecutive days and one hour per day during their lunch hour we cooked some great recipes. The goal of this Boston based company was to provide there employees more ideas on eating better. Its one thing to work out but it’s another thing to nourish your body with the right fuel to get the job done! What we do is provide the opportunity to demonstrate or work with individuals on “how to” make life in your kitchen easier. Fortunately some people understand and acknowledge the link between eating healthy and staying fit. One does help the other…the order of preference is personal…I think we need food first though! What’s your thought? How do you balance making a satisfying meal after a good workout? Share your thoughts, but first: try this recipe and grill some Fresh Chicken Sausage to go with it…Thanks Bernard

Whole Wheat Pasta with Fresh Vegetables, Basil and Extra virgin Olive Oil                    Serves 4


8 oz. Whole Wheat linguini

1 ea. medium Yellow squash, sliced julienne

1 ea. medium Zucchini, sliced julienne

1/2 cup sliced button Mushroom

1/2 cup Red onion, sliced julienne

1/2 ea. Red Pepper & Yellow Pepper, sliced julienne

2 cup fresh baby Spinach

1 T. fresh Basil, thin sliced

2 T. extra virgin Olive Oil

Salt and pepper to season


  1. Wash all the vegetables and prepare as suggested
  2. In a large pot bring 3 quarts of water to a boil
  3. Add the pasta and return to a boil, cook for 6 mins.
  4.  Add 1 teaspoon of salt to the pasta in the boiling water, then add the next 5 ingredients and stir
  5. After 1 ½ minutes, reserve ½ cup of liquid, then drain the pasta and vegetable mixture, return to pot
  6. Toss with the spinach, basil, ½ cup reserved liquid and 2 tablespoon of olive oil
  7. Season with salt and pepper and serve hot

Serve with Roasted Chicken Breast, Sautéed Salmon or Grilled Chicken / Turkey Sausage