Pearl barley summer salad

Pearl barley summer salad Servings 2, 165 calories per serving

For more health and wellbeing advice please visit my website http://www.nutrition-coach.co.uk/

IMG_3173Pearl barley is high in fibre, calcium and protein, but low in fat and calories. It has a nutty flavour and chewy texture, and in this salad it makes a pleasant change from quinoa or couscous.  So don’t confine that packet of pearl barley in the back of the cupboard to only winter stews, casseroles and soups.  It is an all year round marvel.  If you don’t have the time to cook the barley, then a quick cheat is to use a microwavable pre-cooked packet

And don’t forget it makes an ideal dish for all you 5:2 fast dieters out there.  At only 165 calories,  that leaves you with 335 calories for the rest of the day.

50 g raw or 160 g cooked Pearl Barley – or 1 packet pre cooked microwavable barley

1 tsp Marigold Swiss Vegetable Bouillon Powder

250ml boiling water

¼ tsp crushed red chilli flakes – or ½ – 1 small fresh chill finely sliced

IMG_318380 g cucumber, chopped

80 g carrot, grated

80 g (1 medium) tomato, chopped

80 g (½)  yellow pepper, chopped

5 g (10 leaves), mint chopped

5 g (small handful) parsley, chopped

For the dressing

2 tsp, olive oil

1 tsp balsamic Vinegar , apple cider vinegar or lemon juice

½ tsp Wholegrain Mustard

large pinch of ground black pepper and small pinch of salt

If you don’t want to calorie count you don’t have to be so exact with the veggies.  But stick to the weight for the pearl barley

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Place a medium sized saucepan on to the heat and add the pearl barley. Toast for 2 minutes, until it starts to smell malty. Add the vegetable powder to the water and stir. Then quickly add to the toasted grains

Be careful as the pan will be very hot and will bubble furiously

Add the chilli flakes, reduce the heat to a simmer and cook for 50 minutes.  Ignore this step if you are using already cooked pearl barley

Meanwhile chop all the veg and herbs.

 

Prepare the dressing by mixing the oil, vinegar, pepper, salt and mustard. Taste and adjust the flavours as necessary

 

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When the barley is cooked (it should still have a bite) let it cool before adding in the vegetables, herbs and dressing

Mix well and serve in two bowls

 

 

 

 

Non fast day additions

½ a tin of chickpeas – 135 calories

½ a ripe avocado – 150 calories

28g of unsalted cashew nuts – 164 calories

2 quorn fillets – 110 calories

 

Beetroot risotto

Beetroot risotto with pearl barley and quinoa

Serves 2, 320 calories per serving

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

IMG_4244This risotto has been inspired by Jack Monroe’s risotto recipe in the Royal Marsden cancer cookbook

 

 

vegan cookery poster jpeg

 

And is the perfect recipe for my Vegan cookery class to make this week!

The use of beetroot not only adds colour and a wonderful earthy taste but bags of fibre, antioxidants, potassium and iron. The pearl barley makes a healthy nutritional change to arborio rice: Its high in fibre, calcium and protein, but low in fat and calories. By adding quinoa the protein content really increases, making this a very filling and nutritious vegetarian and vegan dish

 

IMG_4276250g fresh beetroot, peeled and diced (or use the pre-cooked vacuum packs)

500 ml vegetable stock – either leftover stock from cooking some veggies or hot water and 1 teaspoon veg bouillon powder

2 tsp olive or rapeseed oil

1 fat garlic clove – crushed

1 small leek (80g) finely sliced

large pinch dried chilli flakes

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Pearl barley

100g pearl barley and 25g of quinoa

50ml red or white wine (or water)

100g frozen peas (or broad beans)

2 tbls chopped mint and parsley

salt and ground black pepper

 

IMG_4296flavoured drizzle oil (optional)

zest and juice of half a lemon (equivalent to 2 tsp)

1 tsp olive or rapeseed oil

½ tsp horseradish

If you are not using the oil you can substitute the horseradish for the chilli flakes in the main risotto

 

If you are using fresh beetroot put it in a pan and cover with some of the stock. Bring to the boil then simmer and cook for about 15 minutes until tender.

If you are using the vacuum packed variety, miss out this stage and simply open the packet*

IMG_4294*A word of warning! which ever type of beetroot you use, be aware that it stains everything! So your chopping boards, spoons and hands will all be a lovely pink colour by the end of this. You can minimize the pink by wearing rubber gloves to handle the beetroot, cook with a metal spoon (never wooden for beetroot), or use a plastic chopping board

 

Meantime on a medium flame heat the oil in a large IMG_4281shallow pan and add the leeks and garlic. Cook for about 5 minutes until the leeks are soft.   Add the pearl barley and coat with in the oil. Then tip in the wine and allow it to bubble away for a few minutes.

 

Blitz the beetroot in a blender (a nutribullet does a great IMG_4287job), add the stock and chilli (or horseradish) and add a ladleful at a time to the grains. Keep adding a ladleful as soon as it is absorbed. This should take about 30-40 minutes

 

After 15 minutes add the quinoa (this takes less time to cook) and mix in. once the pearl barley and quinoa are soft and fluffy stir in the peas and 1 tablespoon of the chopped herbs. Taste and season with salt and lots of pepper

 

Serve into 2 warmed bowls

 

Lemon horseradish oil

Mix all the ingredients together and drizzle over the risotto

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Finally scatter over the remaining tablespoon of chopped herbs

 

 

 

 

BCAMThis is a great recipe to support breast cancer awareness month.  So why not make a larger amount (its easy to double or triple the ingredients) and invite your friends over.  They can make a donation to your favourite cancer charity like Maggie’s (the cancer support centre inside the grounds of the Nottingham City hospital)