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Go Barley: Modern Recipes for an Ancient Grain.

Go Barley: Modern Recipes for an Ancient Grain.

February was Heart Month and in our February newsletter we featured recipes with ingredients that had Health Canada’s Heart Health claims. During our search for recipes to feature in our newsletter we turned to Go Barley: Modern Recipes for an Ancient Grain and decided that it deserved a full book review. Go Barley is chock full of great recipes – if you’re thinking ‘How many ways can you cook barley?”, the answer is A LOT!  There are breakfasts, appetizers, salads and soups, main dishes, sides, baking, desserts and even a recipe for Barley Water. Most people think of beer and Beef Barley Soup when they think barley, but the authors, Pat Inglis and Linda Whitworth have ventured way outside that box with Wild Rice, Barley, and Fruit Salad, Spinach, Smoked Salmon, and Barley Risotto, Coconut Barley (to serve with grilled shrimp or stir-fried pork), Curried Chicken and Barley, and Yogurt Barley Fruit Scones…just to mention a few of the many imaginative and tasty recipes.  It’s not surprising that Go Barley won a prestigious Gourmand World Cookbook Award. The cookbook has a section called ‘Barley Basics’, that explains the different types of barley, different methods of cooking barley, how to cook with barley flour and how to mill flour at home. Each recipe has nutritional information per serving including calories, protein, carbohydrates, fibre, sugars, fat saturated fat, trans fat, cholesterol, sodium and potassium. If you’re wondering where to get barley, a recent blog on the Go Barley website lists and ranks stores where you can find barley.  They ranked the Bulk Barn as the best source of barley products across Canada, but they also found it at Sobey’s, Save-On, Safeway, Superstore, Walmart, Planet Organic and Co-op as well as several local stores in Calgary. We had a request for a bison recipe recently, so we decide to feature the Hearty Bison Barley Soup recipe here.  It’s a protein, fibre and flavour packed soup. It is delicious and I’m sure it’s going to become a standard, go-to soup in our home. Leftovers, if there are any, can easily be frozen for a quick meal or lunch for another day.  For more great healthy barley recipes visit http://gobarley.com/recipes/. Hearty Bison Barley Soup Purchase ground bison, either frozen or fresh, and brown it with onion to make this comforting, hearty barley soup.  Once cooked, the barley will continue to thicken the soup, so add water or broth if it gets too thick.  Complete the meal with a salad and crusty bread. 1 lb (500 g) ground bison 1 medium onion, finely chopped 1 cup (250 mL) pot or pearl barley 1 can (28 oz [796 mL]) diced tomatoes 2 cans (10 oz [284 mL] each) condensed less-sodium beef broth, undiluted 4 cups (1 L) water 4 carrots, finely chopped 3 celery stalks, finely chopped 1 bay leaf 1/2 tsp (2 mL) dried thyme 1/4 tsp (1 mL) pepper 1/4 cup (60 mL) chopped parsley In a large saucepan over medium-high heat, brown bison, breaking it into chunks as it browns.  Add onion and saute for 5 minutes.  Stir in barley, then add tomatoes, beef broth, water, carrots, celery, bay leaf, thyme, and pepper.  Bring to a boil.  Reduce heat, cover pan, and simmer for 1 hour, adding more water if soup becomes too think.  Remove bay leaf.  Stir in chopped parsley and serve. Makes 8 servings (1 3/4 cups [425 mL] each). Nutritional information (per serving):  Calories: 268, Protein: 16 g, Carbohydrates:29g, Fibre: 6 g, Sugars: 5 g, Fat: 10 g,  Saturated Fat: 0.2 g, Trans Fat: 0 g, Cholesterol: 40 mg, Sodium: 310 mg,...

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It’s Squash Season!

It’s Squash Season!

This time of year the stores and markets are bursting with beautiful, colourful winter squash.  There are a number of different types, the most common are acorn and butternut squash.  Butternut squash are especially high in Vitamins A & C.  They store well because of their think hard shells, but don’t wait to include them in your diet.   The easiest way to prepare them is to roast them, season lightly with salt, pepper and a bit of butter.  Here’s a recipe that takes you one step further by making roasted butternut squash into a lovely winter soup! Roasted Butternut Squash Soup  Serves 4-5.  Serving size Approximately 2 cups (500 mL) 3 cups (750 mL) butternut squash, peeled and cubed 1/2 medium onion, peeled 1/2 large parsnip, peeled and cut in half 1/2 head garlic 1Tbsp (15 mL) canola oil, divided 1/2 large Granny Smith apple, cored 3 cups (750 mL) chicken or vegetable broth (low sodium) 1/2 tsp (2 mL) fennel seed (optional) 3/8 tsp (1.5 mL) Italian seasoning 1/4 tsp (1 mL) cinnamon 1/8 tsp (0.5 mL) nutmeg 1 tsp (5 mL) Mrs. Dash Original Seasoning 1 bay leaf 1 cup (250 mL) low-fat Greek yogurt 2 Tbsp (30 mL) 1% milk 1 1/2 tsp (7 mL) cornstarch 2 Tbsp (30 mL) parsley, chopped salt and pepper to taste   Directions: 1.  Preheat oven to 350oF (175oC).  Line a baking sheet with parchment paper or foil. 2.  In a large bowl toss squash, onion and parsnip in 1 1/2 tsp (7 mL) of the canola oil and place on the baking sheet. 3.  Slice the top off the head of garlic and brush with canola oil.  Wrap garlic in foil and set on the baking sheet with the vegetable. 4.  Place the baking sheet in the oven and roast for 45-50 minutes until the vegetable are fork tender.  While vegetables are roasting, lightly brush apple with remaining 1 1/2 tsp (7 mL) canola oil and add to the pan for the last 15 minutes of roasting.   Remove baking sheet from the oven.  Set garlic aside. 5.  In a medium pot on low heat, add broth, fennel seed, Italian seasoning, cinnamon, nutmeg and Mrs. Dash.  Stir well.  Squeeze garlic cloves out of their skin into a food processor or large blender.  In batches, add roasted vegetables and apples, adding just enough broth to blend until smooth.  Transfer pureed soup to a large pot.  Repeat until all the vegetables, apple and broth are pureed.  Add bay leaf and bring to a gentle simmer for 10-15 minutes and reduce to low heat. 6.  In a medium bowl, mix 3/4 cup (175 mL) of Greek yogurt, milk and cornstarch.  Stir well to blend thoroughly.  Slowly add about 1 cup (250 mL) of soup to the yogurt mixture, stirring well.  Return the mixture to the soup pot and stir, add salt and pepper to taste and simmer gently for 5-10 minutes. 7.  Mix parsley with remaining yogurt and refrigerate until ready to serve.  Ladle soup into a bowl and garnish with a dollop of the yogurt mixture.   Nutritional Analysis:  Per serving:  223 kcal, 5 g fat, 1 g saturated fat, 37 g carbohydrate, 8 g fibre, 11 g...

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Salad Season is Here (Isn’t it?)!

Salad Season is Here (Isn’t it?)!

Are you looking for a good, healthy salad recipe to serve as a small meal or to compliment barbecued meat or fish?  The Alberta Pulse Growers website has some yummy ones.  Try this one or go to http://www.pulse.ab.ca/consumers/recipes/ for more great salad ideas. Mediterranean Quinoa Chickpea Salad Serves 6-8 Ingredients 1 cup (250 mL) water 1/2 cup (125 mL) quinoa, rinsed and drained 1 cup (250 mL) cooked chickpeas 1/2 red pepper, chopped 1/2 green pepper, chopped 1 cup (250 mL) cherry tomatoes 1/2 red onion, chopped 1/2 cucumber, chopped 1/4 cup (60 mL) black olives, chopped 1/3 cup (75 mL) feta cheese 3/4 cup (175 mL) extra-virgin olive oil 1/3 cup (75 mL) balsamic vinegar 2 tbsp. (30 mL) white wine vinegar 1 tbsp. (15 mL) fresh lemon juice 1 tsp. (5 mL) Dijon mustard 1 tbsp. (15 mL) sugar (optional) 1 clove garlic, finely grated 1 tsp. (5 mL) dried basil 1/2 tsp. (2 mL) dried crushed red pepper freshly ground salt and pepper to taste Nutrition Calories 190 kcal Carbohydrates 18 g Fibre 4 g Protein 5 g Fat 11 g Saturated Fat 1.5 g Folate 70 mcg Iron 1.5 mg Calcium 60 mg Potassium 255 mg Sodium 115 mg Directions Place water and quinoa in a small saucepan, bring to a boil, then reduce heat, cover and simmer for 10 minutes until quinoa is soft. Remove from heat and allow to cool completely. Quinoa will absorb remaining water and become quite fluffy. If you prefer and crunchier quinoa, drain off any remaining water and then allow to cool completely. In a large bowl place the chickpeas, peppers, tomatoes, red onion, cucumber, black olives and feta. Mix together and add the cooled quinoa. Whisk together the oil, vinegars, lemon juice, mustard, sugar, garlic and spices. Pour 125 mL dressing over salad. Toss well and refrigerate for 20-30 minutes before serving to allow flavors to combine. For a moister salad, add more dressing or place remaining dressing in a spritzer bottle and add additional dressing to individual salads as desired. Note: For a quick dressing mix together equal portions of commercial balsamic vinaigrette and spicy Italian vinaigrette and add to the...

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Vegetarian Options

Vegetarian Options

Many people have asked, “Are there vegetarian recipes in the Pure Prairie Eating Plan?”  Some are strict vegetarians and others just want to have a repertoire of meatless dishes to serve once or twice a week.  The answer is “yes”, there are many vegetarian recipes and others that are easily adaptable.  For example, in week 1 the Roasted Vegetable Penne Bake can be served with or without chicken breast.  The Black Bean Burgers in Week 2 make a great lunch or dinner and in Week 3 we offer up Vegetarian Cabbage Rolls and Healthy Borscht Soup. Related to the health of vegetarians, we noticed this article about Vitamin B12 in the Globe and Mail recently.  It’s written by Leslie Beck, a registered dietitian.  It gives some good tips for alternative sources of Vitamin B12 if you don’t eat red meat, dairy products or eggs....

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It’s a Chili Day!

It’s a Chili Day!

So full of flavour, and filling, you won’t even guess that this chili is vegetarian.  Great comfort food for a chilly day! Vegetarian Chili Chowder Serves 4 Serving Size:  Approximately 1 1/2 cups (375 mL) Ingredients: canola oil spray 1/4 cup (60 mL) onion 1Tbsp (15 mL) jalapeño pepper, ribs and seeds removed, chopped 1/4 cup (60 mL) celery, chopped 1 clove garlic, minced 2 tsp (10 mL) chili powder 1/2 tsp (2 mL) ground cumin 1/2 tsp (2 mL) smoked paprika 1 tsp (5 mL) dried mustard 1 cup (250 mL) no-added-salt diced tomatoes, undrained 1/2 cup (125 mL) no-added-salt tomato sauce 1 Tbsp (15 mL) white wine vinegar 1 cup (250 mL) cooked great northern or pinto beans, drained and rinsed 1 cup (250 mL) potatoes, diced 1/2 cup (125 mL) corn kernels, fresh, frozen or canned (drained) 1/2 cup (125 mL) carrots, diced 1/2 cup (125 mL) low-sodium vegetable broth pinch of chipotle chill pepper dash of freshly ground pepper tabasco sauce, optional   Directions: 1.  Lightly spray non- stick medium saucepan with canola oil spray.  Heat saucepan. 2. Cook onion, jalapeño pepper, celery and garlic for 2-3 minutes or until softened.  Add spices; cook, stirring, for 1 minute.  Add tomatoes, beans, potatoes, corn, carrots and vegetable stock; bring to a boil. 3.  Reduce heat and simmer for 15-20 minutes or until potatoes are tender and chowder has thickened. Season with pepper and chipotle chill pepper if desired. 4.  For added zing, add  1/4 – 1/2 tsp (1-2 mL) Tabasco sauce.   Nutritional Analysis Per Serving:  281 kcal, 2 g fat, 0.2 g saturated fat 56 g carbohydrate, 7 g fibre, 12 g protein.   This recipe was used with permission of the Alberta Pulse Growers Commission.  For more great Pulse recipes go to http://www.pulse.ab.ca/consumers/recipes#.UqJNq6U-myM...

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A New Take on Mac and Cheese!

A New Take on Mac and Cheese!

Who says that lower fat means less flavour?!  This vegified (probably not a word :))! version of pasta and cheese is absolutely bursting with flavour.  But, don’t take our word for it, try it yourself. Roasted Vegetable Penne Bake 2 large zucchinis, cut into 1 inch (2.5 cm) pieces 1 medium sweet red pepper, cut into 1 inch (2.5 cm) pieces 1 small onion, cut into 1 inch (2.5 cm) pieces 1/2 lb (225 g) medium fresh mushrooms, halved 2 Tbsp (30 mL) canola oil 1 1/2 tsp (7 mL) Italian seasoning 2 cups (500 mL) uncooked penne pasta 1 14 oz (398 mL) crushed tomatoes, undrained 2 oz (60 g) provolone cheese 3/4 cup (175 mL) frozen peas, thawed 1/4 cup ( 60 mL) shredded part-skim mozzarella cheese 3 Tbsp (45 mL) grated Parmesan cheese 1/2 tsp (2 mL) salt 1/2 tsp (2 mL) pepper 1 Tbsp (15 mL) butter 1 Tbsp (15 mL) Parmesan cheese Directions: 1.  In a large bowl, combine the zucchini, red pepper, mushrooms, onions, oil and Italian seasoning; toss to coat.  Arrange in a single layer on an ungreased  15 x 10 inch (38 x 25 cm) baking pan.  Bake, uncovered, at 425oF (220oC) for 20-25 minutes or until tender. 2.  Meanwhile, cook pasta according to package directions; drain.  In a large bowl, combine pasta, roasted vegetables tomatoes, provolone cheese, peas, mozzarella cheese, 3 Tbsp Parmesan cheese and salt and pepper. 3.  Transfer to a greased 11 x 17 inch (28 x 43 cm) baking dish.  Sprinkle with remaining Parmesan cheese; dot with butter.  Cover and bake at 350oF (180oC) for 10 minutes.  Uncover; bake another 10-15 minutes or until bubbly. 4.  Cut into six squares and garnish with fresh herbs if available. Serve with a grilled 3 oz (85 g) chicken breast and a 1/2 cup (125 mL) 1% milk for a well balanced meal. Nutritional Analysis Per Serving:  317 kcal, 12 g fat, 5 g saturated fat, 33 g carbohydrate, 6 g fibre, 13 g protein. This recipe was used with permission from Taste of Home.  For more great Taste of Home recipes go to http://www.tasteofhome.com    ...

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