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Enjoy the Spring!

April 18th, 2011
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 vacation from school and longer days of sunshine… but the nights are still chilly! But anyway you can’t have everything, but when 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! Lately I’ve been teaching multiple health and wellness classes with a company called Wellness Workdays. Check out there site (www.wellnessworkdays.com) and what they can do for your company and employees.

 I’m amazed at the number of individuals who find cooking such a challenge and to eat healthy; is like another chapter in their novel of life.  But that’s great for me, then I get to do what I love and have fun doing!

So give this recipe a try and let us know how it comes out, then look each week for another compliment to add to you recipe repertoire and insight on the ingredients were using.

     Pearl Barley & Fresh Vegetable Salad      Serve warm or chilled        Serves 6

Ingredients

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

Procedure

  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 About.com

 Thanks and ciao,

Bernard Kinsella

 
 

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