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Hey everybody I'm Marc Dunham, chef for the Atherton Hotel and Rancher's Club.
Join us over the next few minutes as we talk about a barley recipe that's not only good for, it tastes good and it
may help you in your efforts to peel off a few unwanted pounds.
Right here on the Play With Your Food.
Alright everybody we are back. So we're talking about barley today.
When I was at the store I was considering buying
just regular barley, uncooked barley.
I thought about it for a second and the likelihood is that a lot of you watching are probably going to go for
the quick-cook barley
so I decided to buy that so I could make the recipe exactly like
most of you will end up making it anyway because it cooks in substantially less time.
Barley is a whole grain. So it's one of the things that's really good for you in terms of the whole grains.
You get the germ, wheat, bran,
the whole thing.
So it's
not quite as bad for you as processed flours and things.
What we've got is a product that's a two to one cooking ratio. It's already been in the pan for a couple minutes.
Needs to cook for about 10 minutes according to the package directions.
I bought the normal store brand. There's probably two or three brands you can find on the shelf.
So what they did was split the grain in half and it cooks a little bit quicker. Normally takes about
45 minutes to 50 minutes depending on how quickly you cook it.
The ratio is about four to one. This one is about 10 minutes,
and it's a two to one ratio of water
to barley or chicken stock or vegetable stock.
I just used water.
A little bit of salt and that's been simmering.
So I'll just
pull out one of these grains in a second and taste it and if it's tender it's done. It's really that simple.
There's a little bit of liquid left in here.
It's pretty tender. It says 10 minutes on the package but this has been going for about 8 minutes. I'm going
the cut this off.
This can stand alone as a side
or it can be an entree.
The reason I like barley in terms of
whole grain
is that it's kind of,
I know this doesn't make sense, but it's meaty enough as a whole grain
to have the mouth feel of being substantial.
But you can eat a
bunch of it and it doesn't make you feel weighed down, it doesn't make you feel bad. That's why I like
a whole grains in general.
So now I've got this barley
strained and ready to go.
And I'll just dump it in this mixing bowl and you can serve this
warm, you can serve at room temperature or chilled. I prefer it room temperature,
although right now it's going to be
fairly warm.
So we've got the packaged barley that cooked
10 minutes.
And just so you know,
that was a half cup measured.
Generally two to one ratio, what you come out with
if you do the math, is about a cup. So it'll double in size.
It's absorbed all the water around it so it comes out to be about a cup.
Typical recommendations
at the mypyramid.gov
when you talk about grains you want to get about half your grains for the week
to be whole grains
so this is a good start.
So this is real simple.
You can put whatever you like into it. If you don't like onions don't put them, but I've got onions and celery
that was just minced up.
Got some mushrooms. These are cremini mushrooms. You can
use button mushrooms if you like.
And again think about all the vegetables we are putting into it. So you've got
your whole grains for the week and now you're starting to add all these vegetables.
I got some baby arugula
and some sliced radicchio very thin. Again this is bitter
and the arugula is better
so you don't want to use too much.
Parsley
and chives for the herb.
We'll come back with a little squeeze of lemon juice
just because I like the acid content
in the food.
Coincidentally,
vitamin C also helps you absorb iron.
So whenever
you can
squeeze lemon juice over your fish or whatever else you're eating that's got iron in it,
it helps your body absorb that. A little pinch of salt
and some black pepper.
That is pretty much it. We're going to toss this together.
You'll notice, that wasn't very smooth,
you'll notice that the greens will start to wilt slightly
because of the heat from the barley.
So if you see the greens wilting its just because the barley's hot.
If you don't want the greens to wilt at all
just make sure you chill the barley
before you put the greens in.
Going to come back with a little bit of extra *** olive oil.
I'd say that was about a
teaspoon and a half
of good quality olive oil.
That will add some of the
satiating factors to the food so it'll make it feel like it's
nice and full mouth feel and
also fill you up a little better.
Again olive oil
is one of
the good oil's you want to eat. In terms of serving size, it depends on how much you want to eat. I could eat a pint
of this and be fine.
For a serving size you'd want probably if it was a side about half a cup.
But if it were an entree,
probably
a good full cup.
Look how pretty this is in
terms of all the colors.
You're getting your vegetables
and whole grains.
It tastes good, makes you feel good,
and combined with
the right other eating habits and
a little exercise you start peeling off pounds if you want.
That's it.
Make sure to join us next week.
I'll do the same grain barley, but probably make barley and mushroom soup right here on Play With Your Food.