One of the Nutrition Month Myths dietitians across Canada tackled was “Multi Grain” is the same as whole grain. Studies have shown you get the most benefit from eating whole grains, but what does that mean? It means that the word ‘whole’ should be in front of any grain on an ingredient list and should be listed as one of the first ingredients. Most processed foods will not contain a lot of whole grains. Your best bet is to eat them from the source. If you were lucky enough to be at the farmers market on March 17th you already had a taste test of this week’s recipe.
Cold Barley Salad
Info: Barley is a whole grain that is high in fibre and low in fat. It is packed full of great minerals such as iron, zinc, manganese and selenium which are all important for your health. Barley is not just for soup anymore!
Inspiration: This recipe comes from Theo Philips for our demonstration for Nutrition Month
Ingredients: pearl barley, oil, lemon juice, pepper, red pepper, green onion, parsley (or any vegetables and herbs you have on hand)
1. Bring a large pot of water to boil.
2. Add 1 cup barley, reduce heat and cook for about 50 minutes, until barley is tender.
3. Drain and rinse with cold water.
4. Mix in 1/2 cup each chopped green onion, red pepper and parsley. (change amounts to taste)
5. Dress with 1/4 cup each oil and lemon juice. Note: I used more lemon juice than oil.
6. Add pepper to taste.
Results: Lovely mild tasting salad to put on the docket for summer picnics. I think this recipe would be great with summer tomatoes, basil and feta cheese. This recipe is also great as a make ahead dish. Dress up or dress down, this could be the little black dress of salads.