Some of the best things in life only happen once a year.
The arrival of artichokes in the spring, peaches in the summer, satsumas in the
fall and my grandma’s cookies in the winter (hey, I don’t eat just produce) are some of the annual
events that I look forward to just as much as Halloween and Thanksgiving, if
not more.
This book excites me. It makes me angry and makes me
laugh a few times too. It helps me to realize that I’m a citizen of the world,
not just my own person; that we all come from a long line of eaters, and we
could probably benefit from eating more like they did. He’s not crazy about
nutritionists or food scientists, or about the advent of agriculture for that
matter. But that’s ok. His message is one I can get behind whole-heartedly:
Eat food.
Not too much. Mostly plants.
Kinda like the stuff I post on this blog. So in honor of my
yearly reading of In Defense of Food,
I made you a salad. No ranch dressing or imitation bacon bits here, just real,
delicious food. Crunchy red cabbage and
hearty beet greens play nicely with toothsome whole grain barley. Tossed in a
creamy mustard vinaigrette (thanks to ground flaxseed) and punctuated with the
ripest of summer nectarines, this salad won’t let you down. It’d be good with
grilled salmon or chicken too, but you don’t even need it.
Nutrition Focus:
·
Barley is high in both soluble and insoluble
fiber, which studies have shown to promote a feeling of satiety, regulate blood
sugar, lower cholesterol and decrease your risk of cancer. Avoid “pearled” or
“pot barley” which has been processed to remove the bran and germ, which
contain precious nutrients.
·
Beets (and their greens) are a member of the
“goosefoot” family, which also includes Swiss chard, spinach, epazote and
quinoa. Beet greens are rich sources of vitamins K and calcium, both of which support
bone health. In addition, vitamins A, E, and C are powerful antioxidants which
work to reverse oxidative stress in the body.
Amen!
·
Flaxseeds are quite the nutrition powerhouse; half
of their oil content is linolenic acid, an omega-3 fatty acid, which is
essential for the health of brain tissue and the central nervous system. Flax
has also been shown to limit inflammatory response in the body, decreasing risk
of stroke, cancer and heart disease. Flaxseeds are also high in fiber, specifically
a type of gum that forms a thick gel when combined with water, making it an
excellent salad dressing emulsifier and thickener (and egg replacer for
gluten-free baking).
Barley & Beet
Green Slaw with Nectarines
All the components of the salad can be prepared ahead of
time, and then tossed together right before serving.
Serves 4
Ingredients:
For the barley:
1 cup (200 grams) whole grain barley (not pearled)2 cups (475 grams) water or stock (chicken or vegetable)
½ tsp (3 grams) salt, if desired
For the flax &
mustard vinaigrette:
¼ cup (26 grams) ground flax seed¼ cup (120 grams) apple cider vinegar
¼-½ cup (120-240 grams) water
1 tablespoon (15 grams) grainy mustard
Salt & black pepper to taste
For the slaw:
2 cup (200 grams) red cabbage, shredded2 cups (100 grams) beet greens, shredded
2 ripe nectarines, sliced
Cook the barley. Put
the barley, water or stock and salt together in a medium saucepot. Bring to a
boil, then reduce the heat to low and simmer for 50-55 minutes. The barley
should be tender but still have some bite. Drain thoroughly (reserving the
cooking liquid for soup or vegetable stock if you wish) and spread out on a baking sheet to cool.
Make the
vinaigrette. Place all ingredients in a mini food processor or blender and
process for 3 minutes until emulsified and creamy. Adjust the consistency with
water and correct the seasonings if necessary. Set aside; leftovers can be
refrigerated for up to one week.
Assemble the
salad. In a large bowl, combine the cabbage, beet greens, nectarines and
two cups of the cooked barley (extra barley can be refrigerated for up to five
days or frozen for up to two months). Add just enough of the vinaigrette to
coat everything and toss until combined and serve immediately.
Such a refreshing idea. Good cooking.
ReplyDeleteno more pearl barley! can't wait to make this salad.
ReplyDeleteYeah, pearled barley is pretty much like eating white rice. No bueno! Whole grain barley takes a little longer to cook, but it's easy to make a big batch and freeze extra in zip-top bags for quick meals later.
ReplyDelete