Barley There

We're always hearing about the latest list of superfoods with their antioxidant qualities and disease-fighting power. 

Some of these include:

• barley
• beans
• berries
• broccoli
• green veggies (dark & leafy greens like spinach, kale and collards)
• nuts (especially walnuts and almonds)
• oats
• oranges
• pumpkin, squash and sweet potato
• salmon
• soy
• spinach
• tea (both green and black)
• tomatoes
• yoghurt

One of my favourite flavors and textures is that of barley. My mom always makes a casserole of barley and mushrooms around Christmas, but it seems such a shame to only savour this delicious and healthy grain on the holidays.

Barley is a low-glycemic grain, which means that unlike white bread or potatoes or other " bad carbs" under recent scutiny, it won't make your blood-sugar skyrocket. Translation: no mood swings.

Barley also contains both soluble and insoluble fiber. Soluble fiber helps the body to metabolize fat, cholesterol and carbohydrates. It also lowers blood cholesterol levels. Insoluble fiber, or roughage, helps to clear out the digestive tract and reduces related afflictions, such as colon cancer. Colon cancer is one of the most common yet most preventable forms of the disease.

Barley is also rich in selenium, which boosts the body's capacity for antioxidants. (What a great idea to eat alongside the Simple & Luxurious Berry Salad!) Because of this boost, people believe selenium may be able to fight certain forms of cancer, primarily prostate.

This decadent weekend risotto recipe replaces arborio rice with its healthier barley cousin. Serve alongside grilled chicken.

Barley Risotto

6 1/2 cups of organic chicken broth

6 tbsp unsalted French butter

3 shallots, chopped

2 garlic cloves, minced

2 cups of pearl barley (13 oz), rinsed and drained

1 6 oz package of portobello mushrooms, stemmed with gills scraped and chopped

1/2 cup of freshly grated Parmigiano-Reggiano cheese (1 1/2 oz)

1 tbsp fresh chives

1 tbsp chopped fresh flat-leaf parley

1 tbsp chopped fresh basil

large, heavy saucepan

medium saucepan

skillet

Bring broth to simmer in medium saucepan. Reduce heat to low and cover to keep warm. 

Melt 2 tablespoons of butter in a heavy large saucepan over medium heat. Add onion and garlic. Sauté until tender (6 minutes.) Add barley and stir until coated in butter (1 minute.) Add 1/2 cup broth; simmer, stirring frequently, until broth is absorbed 93 minutes.) 

Add remaining broth 1/2 cup at a time, allowing broth to be absorbed before adding more and stirring frequently until barley is tender but still firm to bite and risotto is creamy (45 minutes.)

Meanwhile, melt 2 tablespoons of butter in a medium skillet over medium high heat. Add mushrooms and sauté until soft (5 minutes.)  Season with salt and pepper.

Add mushrooms, Parmigiano-Reggiano cheese, herbs, and remaining butter to cooked risotto, stirring to combine. Season to taste with salt & pepper.