Tuesday, October 19, 2010

beans and barley.

okay, so here's the deal.  I love cooking.  but I also love math.  so what could be better than combining the two?  I think this recipe allows us to do both.  follow along carefully:

beans + barley = complete protein
beans + barley = delicious

complete protein + delicious = a pretty darn good meal!

the goodies:

- 3/4 c. uncooked barley
- 1/2 c. edamame beans
- 1/2 c. corn kernels
- 1/2 c. red cabbage
- 1/4 c. parsley
- 1 tomato

(adapted from ann lindsay's new light hearted cookbook)
- juice of 1 lemon
- 3 tbsp. of water
- 2 cloves of garlic
- 2 tsp. dijon mustard
- 1/4 c. olive oil
- pepper, pepper, pepper

the fun part:

#1.) cook barley* separately and let cool.

#2.) chop cabbage and tomato into delicious bite sized pieces, and parsley so that it is garnish appropriate.  add to large bowl with corn and edamame beans.  

#3.) prepare dressing in small bowl: squeeze in lemon, toss in minced garlic, stir in mustard, splash in water, grind in pepper.  slowly add olive oil in a steady stream, while whisking at the same time.

#4.) stir together cooled barley and veggies, and slowly add the dressing, to taste.  (chances are you won't need all the dressing, so you'll have an excuse to make another delicious salad soon!)

#5.) enjoy your yummy (and pretty) meal.

*cooking times for varieties of barley vary:

pearl barley: 1 c. barley + 3 c. water + boil + 45 minutes of covered simmering.  
pot barley: 1 c. barley + 3 c. water + boil + 60 minutes of covered simmering.  
hulled barley: 1 c. barley + 4 c. water + boil + 100 minutes of covered simmering.

what your body will like: 

#1.) fiber. barley, particularly the hulled and pot varieties, are excellent sources of soluble fiber.  soluble fiber will:
- increase satiety: making you feel fuller, longer.
- slows glucose absorption: decreases peaks in blood glucose levels after your meal. (good-bye, diabetes.)
- decrease cholesterol levels: how heart-smart!

#2.) protein. science: protein is just lots of amino acids linked together.  your body can make some all by itself (called amino acids), and your body cannot make some, no matter how hard it tries (called essential amino acids).  essential amino acids need to come from the things you eat.  combining legumes and grains makes sure you get all the amino acids you need to make the protein that your body so desperately wants! (basically: protein - animals + legumes + grains = complete! and no, I'm not a hippie.)

#3.) vitamins and minerals. more colors = more vitamins and minerals.  the first bite is with your eyes!

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