Barley is often regarded as a 'winter warmer' food, but it's a grain bursting with goodness and flavour that adapts well to light Autumn recipes. Try serving some barley with a vegetable pilaf to add richness and texture to a delightful lunch or dinner for family or friends.
1 bunch baby carrots
1 bunch baby turnips
3 medium parsnips, peeled, chopped
1 large red onion, thickly sliced
4 cloves unpeeled garlic
2 sprigs fresh rosemary
2 teaspoons olive oil
2 tablespoons honey
1 tablespoon balsamic vinegar
2 cups salt-reduced chicken stock
1 litre (4 cups) water
1 ½ cups pearl barley
50g baby spinach leaves
1 x 400g can cannelloni beans, rinsed, drained
Fresh herbs to garnishMethod:
1. Peel carrots and turnips. Trim stems; cut in half lengthways. Place into a large baking dish with parsnips, onion, unpeeled garlic and rosemary; drizzle with combined oil, honey and vinegar.
2. Cook, uncovered, in a hot oven, 200ºC, for about 45 minutes, turning vegetables occasionally, or until tender and browned.
3. Meanwhile, bring stock and water to boil in a large pan; add barley. Simmer, covered, for about 30 minutes, or until most of the liquid is absorbed and barley is tender. Stir in spinach and beans.
4. Serve vegetables over barley mixture; garnish with fresh herbs.
Hint: Leftovers are delicious served on wholegrain crispbreads or toast
Adjusting your family's eating habits to get more 'good-for-you' foods on the table will see your clan gain a whole range of health benefits, and can even help keep their weight in check.
It's as simple as using more foods with the goodness of grains - they're delicious, quick and easy to work into the daily family meal plan.
Grain foods are not hard to find - they are many of the foods we love to eat every day such as pastas, breads, breakfast cereals, crispbreads, rice, couscous, barley, corn and oats.