12 September, 2013
Toasted Barley and Quinoa Salad with Curry Vinaigrette
If you read my post about 10 Things You Can Do To Be More Organic and have been trying to do more of #8 (Try a new grain or pasta) then this recipe is for you. I love quinoa and have been finding many ways to use it. If you are following a gluten free lifestyle then you may know about quinoa as it is actually a seed and not a grain making it totally gluten free.
Barley is a member of the grass family and is a major grain. Barley is not just for making beer. Like most grains they are a great source of fiber which not only can help keep you regular but may also decrease your risk for colon cancer and hemorrhoids. Barley’s fiber also provides food for the good bacteria in your large intestine which can be fuel for the cells. Healthy cells make the perfect environment for a healthy colon. Your liver and muscles also enjoy the fuel that comes from these good bacteria.
The insoluble fiber in barley may also be responsible for lowering cholesterol in three ways: by reducing an enzyme involved in the production of cholesterol by the liver, binding to compounds used to digest fat from cholesterol which are then taken out of the boday, and reducing the amount of cholesterol manufactured by the liver.
Studies show that eating high fiber foods, such as barley, can help prevent heart disease and help to prevent blood sugar levels from rising too high in people with diabetes.
Barley is also a good source of niacin, a B vitamin that can protect against heart disease by helping to reduce your cholesterol and protecting your blood vessels.
Barley can be found hulled or pearled. Hulled barley is the true whole-grain with only the outermost hull removed. Pearled barley is more common and is polished to remove the bran layer. Hulled barley would just need to be cooked for a longer length of time. Both have great health benefits. If you are following a gluten free diet feel free to replace the barley with more quinoa. If you are completetly grain free the curry vinaigrette would be delicious over grilled vegetables.
I’d love to heard what grains you love to cook with in the comments below.
- 1 1/2 Cups Quinoa, cooked
- 3/4 Cups Barley, rinsed and drained
- 1 Bell Pepper, seeded and diced
- 2 stalks Celery, trimmed and diced
- 2 large Green Onions, trimmed and sliced
- 1/2 Cup Dried Cranberries
- 1/2 Cup Raw Walnuts, chopped (soaked and deydrated prefered)
- Dressing:
- 2 Tbsp Raw Apple Cider Vinegar
- 1/2 Tbsp Raw Honey
- 1 tsp Curry Powder
- 1 tsp Cumin, Ground
- 1/4 tsp Turmeric, Ground
- 1/4 tsp, Gray Sea Salt
- Pinch Crushed Red Pepper Flakes
- Pinch Black Pepper, Ground
- 2 Tbsp Olive Oil
- 1 tsp Organic Soy Sauce (I always buy organic because soy is often GMO)
- Preheat oven to 350 degrees.
- Spread barley on an even layer onto a sheet pan.
- Baked until golden brown, 15-18 minutes.
- In a saucepan, bring 1 1/2 cups water to a boil.
- Add toasted barley and cook at reduced heat, covered until tender and water has been absorbed. (about 30 minutes)
- Add all the dressing ingredients to a jar, cover, and shake to combined.
- Prepare all the additional salad ingredients.
- Combine all ingredients.
- Toss to mix.
- Allow to chill for 30 minutes in the fridge.
1 Comments
Yes! Finally someone writes about benefits of
turmeric.