Barley - An Untapped Grain

Usually when I talk to my students about barley, I tell them the number one use is beer production, followed by livestock feed.  And that is really all that I say about barley.  In the United States, we don't consume much barley, at least not as barley.  However, since starting this blog, I have been on a mission to find more uses for barley.  After all, why should the brew masters have all the fun. 

Barley has a chewy texture and a nutty flavor, similar to brown rice.  Basically, you can use barley the same way you use rice.   It can be used in stir-fries and pilafs.  Next time you want to make a rice dish, try using barley instead. 

There three types of barley:

• Dehulled or Hulless  - The hull has been removed, but the bran remains.  It requires the longest amount of time to cook.
• Pearled - The hull and the bran have been removed. 
• Quick Cooking - This type has been rolled flat and requires about 10 minutes to cook.

Regardless of your choice, they are all excellent additions to your diet.


Barley, Feta, and Pear Salad

Serves 2 as main dish or 4 as a side dish.

Ingredients:

¼ cup chopped walnuts
1 teaspoon salt
⅓ cup pearl barley
½ cup packed flat-leafed parsley
1 celery rib
½ small head radicchio
1 pear, unpeeled
¼ cup feta cheese, crumbled
2 Tablespoons fresh lemon juice
2 Tablespoons extra-virgin olive oil
Salt and pepper, to taste

Directions:

1.  Preheat oven to 375°F. Toast the walnuts until golden, about 5 to 7 minutes.

2.  Bring about 3 cups of water to a boil.  Add 1 teaspoon salt and barley.  Stir.  Partially cover and cook until barley is tender, about 30 minutes.

3.  Chop parsley and celery.  Slice radicchio into thin strips.  Core and chop the pear.  Combine all ingredients, along with the walnuts in a large bowl.  Drain barley and allow to cool.  Add barley and the feta cheese to the mixture.  Add salt and pepper to taste.

4.  Add lemon juice and olive oil.  Stir to combine. 

If desired, red wine vinegar can be used instead of the lemon juice.

Roasting Vegetables

I am not sure who came up with the idea of roasting vegetables.  Up until a few years ago, I had never heard of roasting vegetables.  Now recipes for roasting vegetables are everywhere.  And why not, it's soooooo easy!  And once you roast vegetables, there are a number of things you can do with them. 

 

What to do with Roasted Vegetables:

• Drizzle them with a little balsamic or red wine vinegar
• Make soup
• Use them in a quiche (trust me, a real man will eat this one)
• Use them in a frittata or omelet
• Use on a pizza

Basics of Making Roasted Vegetables:

• About one pound of vegetables will serve 4 people.
• Cut all vegetables roughly the same size, so finish cooking at about the same time
• Choose a variety of colors and flavors, such as carrots, potatoes, rutabaga and sweet potatoes or pumpkin
• Bell peppers and onions can be added, but should be added about half way through
• Roast in a single layer on a rimmed baking sheet
• Use a metal pan, which will help the vegetables crisp up
• Vegetables roast best in a very hot oven, around 400° to 425°F
• Keep the seasonings simple, a little salt and pepper is about all that is really needed.  If desired, toss warm vegetables with fresh parsley and a little lemon juice
• Coat vegetables evenly with oil.  I prefer olive oil, but any oil will work
• Roasting vegetables requires about 30 to 45 minutes

Food Trends of 2013

I just love food trends. I am not sure why.  Maybe it's the foodie/wanna be statistician in me.  But they are just plain fun.  So, of course I had to find out what the top food trends were for 2013.  I checked out several sources, 'cause that's what us science folks do.  Food Network had Eight Top Food Trends of 2013.   It sounds like they got tired and just could not get to ten.  Maybe I'm a bit cynical, but I feel a little shortchanged with only eight.  Epicurious.com  had thirteen categories and each is divided into front burner and back burner segments.  Wonder if they had more people at the table, umh!

According to one resource, kale is out.  I'm all for eating kale, but kale chips?  Not so sure about those.  One resource had cauliflower rising to the top.  Still in the cruciferous family.  In 2011, sweet potatoes were the new 'in' food.  While I am not sure about the accuracy of these lists, I am very happy to see vegetables making the top of the list.  It feels like vegetables are finally getting their due respect.

In keeping with this 'trend thing' and my recent trip to Sicily, I'm cooking a dish with pasta and cauliflower.  Americans seem to believe that pasta dishes must be drowned in sauces, especially tomato sauce.  But Italian pasta dishes are so much more than pasta and sauces.  Italians make very good use of vegetables. 

For this dish, I am using Lidia Bastianich's book, Lidia Cooks from the Heart of Italy.  I did adapt the recipe somewhat.  I did not have fresh cavatelli pasta.  I used dried campanelle pasta and cooked the pasta and cauliflower in the same water. 

Pasta with Cauliflower

Serves 6.

Ingredients:
½ teaspoon Kosher salt, plus more for pasta pot
1 large head cauliflower, cut into small florets
1 pound dried pasta
½ cup extra virgin olive oil
7 large garlic cloves, peeled and sliced
½ teaspoon red pepper flakes, or to taste
2 Tablespoons chopped flat leaf parsley
1 cup freshly grated Parmesan cheese

Directions:
1.  Fill a large pot with water and about 1 tablespoon salt.  Heat to boiling. 

2.  Add cauliflower and cook for about 1 minute.  Add pasta and continue to cook until pasta is al dente, about 5 minutes.

3.  Preheat a large skillet.  Pour in the olive oil.  Toss in the sliced garlic.  Add red pepper flakes and parsley; stir and cook for about one minute.  Add about ½ cup of the pasta water.  Reduce heat and simmer until ready to add the pasta. 

4.  Drain pasta and cauliflower.  Add to skillet.  Toss pasta and cauliflower until they are coated with the sauce.

5.   Turn off the heat.  Add the cheese and toss again.  Heap the pasta into warm bowls.  Sprinkle with additional cheese, if desired.

Healthy Holiday Sides - Green Beans

 

Green beans seem to be a perennial favorite for the holiday table.  And that's a good thing.  If you are looking for an easy to prepare and healthy green bean recipe, this recipe may be an option.  Before you get too caught up in the healthy part, it does have two slices of bacon.  It serves 6, so that's ⅓ of a slice per person.  It is the holidays and a little bacon during the holidays is okay.

Bacony Green Bean Salad

Serves 6.

Ingredients:

1½ pounds green beans, trimmed
2 slices bacon, diced
⅓ cup minced shallots
¼ teaspoon salt
1 Tablespoon extra virgin olive oil, optional
Juice of one lemon

Directions:

1.  Bring a large saucepan of salted water to a boil.  Add green beans and cook until crisp-tender, about 3 minutes.  Drain.  Rinse with cold water and drain well.  Pat dry.  (Can be prepared 1 day ahead.  Refrigerate until ready to finish cooking.)

2.  Cook bacon in a large skillet over medium heat until crisp.  Transfer to paper towels.  Pour off all but about 1 tablespoon of fat.  Add shallots to skillet and cook for about 2 minutes, stirring often.

3.  Add green beans; sprinkle beans with salt.  Stir to coat.  Add olive oil, if desired and lemon juice.  Stir until beans are heated through.  Place in a serving bowl and top with bacon.

Healthy Holiday Sides - Wheatberry Salad

I first tasted wheat berry salad at a local foods luncheon.  I loved it so much that I purchased a bag of wheat berries without even knowing how to make the salad. 

I still don't have a 'real' recipe for wheat berry salad.  I have come to think of this salad the same way  I do a lettuce salad.  The wheat berries serve as a base, like lettuce.  I build the salad from there.  Wheat berries tend to be very chewy.  So I add something crunchy like nuts.  I also like dried cranberries for more texture and color.  Unpeeled apples add more flavor and a little moisture.  Depending on the time of year, you can mix and match your ingredients.

Here is my version of wheat berry salad.

Wheat Berry Salad

Serves 6 to 8.

Ingredients:
1 cup wheat berries
3 cups water
1 teaspoon salt
⅓ cup orange juice
⅓ cup dried cranberries
1 large apple, unpeeled and diced
½ cup walnuts or pecans, toasted
3 Tablespoons red wine vinegar
3 Tablespoons extra virgin olive oil
¼ teaspoon salt
¼ teaspoon black pepper

Directions:
1.  Sort through wheat berries and discard any stones.  Rinse well under cool running water.  Place in a medium sauce pan.  Add water and salt.  Cover and bring to a boil. 

2. Reduce heat and simmer for about 1 hour, stirring occasionally.  Drain. 

3.  Combine orange juice and dried cranberries in a small bowl.  Let stand for 15 minutes.

4.  Combine wheat berries, apple and nuts in a large bowl; stir gently.  Drain the cranberries, reserving the juice.  And cranberries to wheat berry mixture.

5.  Whisk together the orange juice, vinegar and oil in a small bowl until combined.  Season with salt and pepper.  Pour over salad and stir gently to coat.  Refrigerate for at least 30 minutes.  Serve cold or at room temperature.

Sweet Potatoes for the Holidays

If your family is like mine, it is a must to have sweet potatoes on the holiday table.  I must also say that our sweet potato dish starts with a stick of butter and is topped off with a cup (minimum) of sugar.  Now you see why my family does not purchase bathroom scales.  We will still make candied yams this year.  If we didn't, we would be cast out of the family. 

While I am willing to provide the traditional family favorites, I am also going to add a few healthier options.  After all, those concerned with their caloric intake should also have options.  And if the others like, we'll share.

Sweet Potato Gratin

Serves 6 to 8.

Ingredients:
3 pounds sweet potatoes
6 Tablespoons butter, divided
¼ cup, plus 2 Tablespoons packed light brown sugar, divided
2 eggs
⅔ cup orange juice
2 teaspoon cinnamon, divided
½ teaspoon salt
¼ teaspoon nutmeg
⅓ cup all purpose flour
¼ cup old fashioned or quick oats (not instant)
⅓ cup chopped walnuts or pecans

Directions:
1.  Preheat oven to 350°F.  Pierce sweet potatoes in several place with a knife or fork.  Place on a rimmed baking sheet and bake until tender, about 1 hour.  Alternately, sweet potatoes can be cooked in a microwave.

2.  While sweet potatoes are still hot, remove the peel and place potatoes in a large bowl.  Beat in 2 tablespoons butter and 2 tablespoons brown sugar.  Add eggs, orange juice, 1½ teaspoons cinnamon, salt and nutmeg.  Beat until smooth.  Pour mixture into a 1½ quart baking dish.  Smooth the top.

3.  Topping.  Combine flour, oats, remaining ¼ cup sugar and ½ teaspoon cinnamon in a medium bowl.  Cut in the remaining ¼ cup butter with pastry blender or 2 knives until mixture resembles coarse crumbs.  Stir in pecans.  Sprinkle topping evenly over sweet potatoes.  At the point, the dish can be covered and refrigerated for up to one day.  Let stand at room temperature one hour before baking. 

4.  Preheat oven to 350°F.  Bake the gratin for 25 to 30 minutes or until sweet potatoes are heated through.  For a crisper topping, broil 5 inches from heat source for 2 to 3 minutes or until golden brown.

Healthy Holiday Sides - Brussels Sprouts

 

First of all, I'm not sure if anyone eats Brussels sprouts at Christmas and Thanksgiving.  However, food magazines seem to think that we all eat Brussels sprouts during the holidays.  I am actually quite fond of Brussels sprouts. But after testing a few Brussels sprouts recipes for this blog, I don't want them for the holidays.  If you haven't had your fill of Brussels sprouts yet, give them a try during the holidays. 

Brussels sprouts belong to the cruciferous family of vegetables.  Other members of the cruciferous family include collards, kale, turnip, broccoli, and kohlrabi.  These vegetables tend to be slightly bitter.  You may have to try a few preparation methods before you convince your children to try them. 

Recently, scientists have been touting the benefits of cruciferous vegetables.  These vegetables contain a compound called isothiocyanates which may help prevent certain forms of cancer.  And that is good news.  So this holiday season make sure there is at least one cruciferous vegetable on the table.

I found this recipe for Not Your Mama's Brussels Sprouts in the book, A New Turn in the South, by Hugh Acheson.  I really like the book.  For a Southern girl, turned sorta Midwesterner, that's a compliment.  The Brussels sprouts are parboiled for about 1 to 2 minutes and then dipped in cold water.  They are then briefly sautéed in butter and olive oil.  If you want a little extra zip, add red pepper flakes.

Not Your Mama's Brussels Sprouts

Serves 6.

Ingredients:

1 pound Brussels sprouts
1 teaspoon Kosher salt, divided
½ Tablespoon olive oil
1 Tablespoon butter
1 Tablespoon red wine vinegar
½ teaspoon red pepper flakes, optional

Directions:

1.  Wash Brussels sprouts and slice off about ¼-inch on the stem end (It's dirty).  Slice Brussels sprouts in about ¼-inch slices.  Set aside.

2.  Bring 2 quarts of water to boil over high heat.  Add ¾ teaspoon salt.  Add Brussels sprouts and cook for about 2 minutes.  Remove and immediately dump into ice bath.  Drain water.

3.  In a 12-inch skillet heat the olive oil and butter until it is almost smoking.  Add Brussel sprouts and sauté for about 3 to 4 minutes.  Add the remaining ¼ teaspoon salt and vinegar.  Serve immediately.