charred corn, black bean and toasted barley salad.

spring is trying its hardest to come our way:

- once a week the sun comes out to play for a few hours

- cherry blossoms are starting to bloom

- mangoes went on sale at the grocery store

this salad reminds me of summer. cool, grainy salads full of fresh veggies bursting with flavor.

I decided to make this salad on a day when the sun was shining.

I pretended that I bbq'd corn on the cob rather than toasting the kernels on the stovetop.

I pretended that I picked the tomatoes straight from the vine on my parents' porch.

the sunshine only lasted for one afternoon. 

thankfully, the leftovers lasted longer, and I could play make believe as I enjoyed it during my lunch break on they grey, gloomy days to follow.

spring into summer a little early with this delicious salad!

charred corn, black bean and toasted barley salad

source: spilling the beans

the goodies:
- 1/2 c. pearl or pot barley, uncooked
- 1.5 c. chicken or vegetable broth or water
- 1 tsp. canola oil
- 1 c. fresh, frozen or canned corn kernels
- 1 c. black beans
- 1/2 bell pepper, seeded and chopped
- 1 small tomato, diced
- 1 ripe mango, peeled and diced
- 1/4 purple onion, finely chopped
- 1/4 to 1/2 c. chopped parsley or cilantro (optional)


dressing:
- 1/3 c. canola oil
- 1/4 c. fresh lime juice
- 1 tsp. cumin
- 1 tsp. ground cumin
- 1 tsp. honey
- 1 garlic clove, minced


the fun part:
1. in a medium saucepan, toast the dry barley over medium-high heat for a few minutes, or until golden and toasty-smelling. pour the the stock or water, bring to a boil, turn the heat down, cover and cook for 40 minutes, until tender.  transfer to a bowl to cool completely.
2. in a heavy skillet, heat the 1 tsp of canola oil over medium-high heat.  saute the kernels of corn for 5 minutes, or until starting to turn golden. set aside to cool.
3. in a small bowl or jar, combine all the dressing ingredients and whisk or shape to combine.
4. in a large bowl, toss together the cooled barley, corn, beans, pepper, tomato, mango, onion and parsley (if using). drizzle with dressing and toss to coat.
5. serve immediately or refrigerate for up to a few hours before serving.


what your body will like:
per serving: 351 calories - 38 g carbs - 20 g fat - 9 g protein - 6 g fiber

kamut greek salad.

as a dietitian-to-be I am in full support of finding ways to incorporate whole grains into our diets.

kamut is NOT a scary ancient grain.

kamut IS:

a.) high in fiber

b.) relatively high in protein

c.) low glycemic index

d.) delicious in this salad


**amendment amendment!!!**
kamut is NOT gluten free.
apologies to all my gluten intolerant, celiac friends!

whole grains include fiber, and fiber rich products play an important role in healthy weight maintenance.  not only do they take you longer to chew, but the bulk makes you feel fuller for longer. 

glycemic index refers to how much a carbohydrate-containing food is likely to raise a person's blood sugar.  

the lower a food ranks on the glycemic index, the more control you have over blood sugar and blood cholesterol levels. 

no, no, no type II diabetes!

mixing kamut into a familiar and tasty greek salad is a a great way to introduce this mighty grain to hesitant first-timers!


want whole grains, but maybe not greek salad? check out these other whole grain recipes!

- brussels sprouts with cranberries and farro

- pumpkin old fashioned oatmeal

- spiced up savory popcorn

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kamut greek salad

This recipe has the distinctive tastes of a classic Greek Salad.  The variety of crisp vegetables provide a fresh crunch, which are nicely contrasted by the nutty chew of the al dente kamut.  The crumbled feta add a creamy texture to each bite, as well as a level of complexity with its tangy flavor.  The simple vinaigrette didn’t overpower the flavors of the fresh vegetables, and the dried oregano lent a subtle aromatic flavor, which is characteristic of Mediterranean cuisine.  The acidity from the lemon, and the smoothness of the olive oil nicely complemented one another, without making the salad overly greasy.  

source: dietitians of canada: simply great food
serves: 8

the goodies:
- 1 c. kamut 
- 2 c. water      
- 2 green onions, chopped         
- 1 small carrot, grated
- ½ red bell pepper         
- ½ c. finely diced English cucumber
- ¼ c. freshly chopped parsley
- ¼ c. finely chopped black olives
- ¼ c. freshly squeezed lemon juice
- 2 tbsp olive oil
- ½ tsp dried oregano    
- ½ c. crumbled feta


the fun part:

1. Rinse kamut and then place in small saucepan and cover with water.  Bring to a boil over high heat, then reduce heat to medium and cook until kamut is soft, about 1 hour. Drain and rinse under cold water to cool kamut. Drain well. Set aside to cool completely.
2. Meanwhile, prepare your remaining ingredients.  
3. In a large bowl, combine cooled kamut, green onions, carrot, red pepper, cucumber, parsley, olives, lemon juice, olive oil, oregano and salt and pepper to taste.  Sprinkle with crumbled feta.
4. Think about how easy this recipe was, and enjoy!

what your body will like:

- per serving: calories: 152 - carbs: 20 g - protein: 5 g - fat: 6 g
- all of the fantastic fun facts I have listed above!

can you do the can can?

sound familiar?  remember the time I went to india and got a bonus day?  

with my new found time I wrote a post about delicious 

cranberry oatmeal.

fast forward 5 months, and here I am with a bonus day before I leave for africa.  

{can you do the can can revisited}

for the last three weeks I've avoided grocery shopping so that don't leave the country with a a fully stocked fridge.  

perhaps a little too preemptive, but it's forced me to be creative and to make some picnics out of my pantry.

I plumped up my fresh produced with some protein packed canned foods and voila, a well balanced meal is born.

of course, due credit goes to my mother who recently replaced our rickety old can opener because she feared it may give us tetanus.  more proof she's a major contributor to this blog.

canned goods + sparse veggies = delicious salad

summer salmon salad.

the goodies:

salad:
- 1 can of salmon
- 1 can of artichoke hearts
- 1 can of lentils
- 1/2 cucumber, cut into bite sized pieces
- 1/2 bell pepper, cut into bit sized pieces
- 1/2 c. grape tomatoes, halved
- 1 green onion, chopped
- 1/4 c. quinoa, uncooked

dressing: 
from: KathEats

- 2 tbsp. olive oil
- 1 tbsp. dijon mustard
- 1 tbsp. honey
- 1 tsp. salt
- 1/3 tsp. pepper


the fun part:


#1.) get your quinoa cooking while you prepare the rest of the salad: add 1/2 c. of water to uncooked quinoa in a small pot and bring to a boil.  lower heat, cover with a lid and let simmer for 15 minutes.
#2.) crank open your cans, and toss in bowl with remaining chopped vegetables.
#3.) prepare your dressing in a small bowl.
#4.) add quinoa to veggies, drizzle dressing over top and stir until combined.

minimal grocery shopping + minimal dishes = maximum satisfaction.

what your body will like:


#1.) salmon: all those good omega-3s we talked about last time!
#2.) lentils: fiber and protein? win!  eating your carbohydrates with protein slows down their digestion, and prevents blood sugar levels from spiking.  lentils are full of this dynamic duo!
#3.) quinoa: not only is quinoa a whole grain, but it is also a complete protein.  want a refresher on all quinoa's health benefits?  check out this versatile quinoa recipe!

excuse me, I have a plane to catch and a few extra items in the refrigerator that need to be polished off before take off.  

stay tuned, the next picnics and pantries post will likely be coming from kenya!

[patty's] pesto potatoes.

{potatoes + green = happy st. patrick's day!}

between missing pi day earlier this week (march 14 = 3.14) and getting grief for not including a recipe in my last post, I was left with no other option than to completely redeem myself with a holiday appropriate meal for st. patrick's day. 

included are all things festive:

the color green.

potatoes.

possibly even a pint of green beer at your own discretion.

    

go ahead, make this meal, and claim that you're irish just like everyone else.  

[just don't run around wearing a 'kiss me I'm irish' shirt.  

no one likes to kiss green beer and pesto.]

pesto potato salad

adapted from: smitten kitchen

serves: 4

the goodies:

- 1 lb purple majesty potatoes, cubed

- 1 lb yukon gold potatoes, cubed

- 1/2 lb green beans, ends trimmed and cut into 1 inch pieces

- 1/3 c. chopped green onions

- 2 tbps. pesto

- 2 tbsp. red wine vinegar

- 1/4 c. pine nuts, toasted

- parmesan cheese

- salt and pepper

the fun part:

#1.) bring a large pot of salted water to a boil while you wash, and cube the potatoes.  when the water is ready, add the potatoes and cook until tender - about 10 minutes.  add the green beans and cook for an additional 4 minutes.

#2.) drain, transfer to a large bowl and cool in fridge*.  when ready, toss the beans and potatoes with pesto.  stir in the vinegar, green onions and season to your liking with salt and pepper.  

#3.) if you are serving it as a side in a large bowl, shave large flecks of parmesan and sprinkle toasted pine nuts on top.  or, serve into individual bowls and garnish separately.

* this recipe is intended to be a cold potato salad, but if you'd prefer to have it warm, feel free to forgo the refrigeration step and toss with pesto immediately.  

what your body will like:

restistant starch: unlike regular starch, these guys aren't digested in the small intestine and pass through your gastrointestinal tract for fermentation rather than digestion.  resistant starches can occur naturally, or they can be formed when starch containing foods are cooked and then cooled... see, now you know why I made you cool your potatoes in the fridge!  the benefits?  

- protection of the colon

- increased absorption of minerals like magnesium and calcium: hello bone health!

- improved insulin sensitivity and glucose tolerance: let me remind you!

keen on quinoa.

super[food] spanish quinoa.

this simple, delicious, one-pot masterpiece will have all quinoa skeptics come running back for more.  I promise!  so if you need a quick meal that requires minimal preparation and will last you for days.. taa daaa! 

now grab yo' quinoa, and:

        1. keep it warm and enjoy your balanced meal
        2. serve it as a side dish for a delicious mexican feast
        3. let it cool and eat it like a grainy salad
        4. take your left overs and toss 'em on a bed of spinach
        5. find another delicious variation and let me know!


the goodies:

- 2 c. uncooked quinoa

- 1 1/2 tbsp. canola oil

- 1 onion

- 3 cloves garlic 

- 2 tsp. chili powder

- 1 tsp. cumin

- 1 tsp. dried oregano

- 1 tsp. paprika

- 1 tsp. pureed chipotle

- 1/2 c. corn kernels

- 1/2 c. black beans (cooked or canned)

- 1 c. tomato sauce

- 1 3/4 c. broth

the fun part:

#1.) heat oil large sauce pan, and add the onion which has been chopped into bite size pieces.  once translucent, add the minced garlic and saute for another minute.

#2.) add the spices, and then the quinoa, stirring constantly for 3-4 minutes.  

#3.) add the remaining ingredients, (corn, beans, sauce and broth) turn up the heat and bring to a boil.  when the mixture begins to bubble, return to a simmer, cover and cook for 25-30 minutes.

#4.) when the liquid is absorbed, fluff with a fork. remove your pot from the heat and leave covered for another 5 minutes. 

#5.) now serve it to your friends and watch in amazement as you convert scoffers into quinoa lovers!


this is another one of those recipes that you can change around, depending on your preferences.  more veggies, fewer veggies, more spices, fewer spices - it's up to you!  the only thing you need to be careful of is that the quinoa to liquid ratio stays about the same.


what your body will like:


your body loves quinoa.  trust me.  I could really go on and on about all the fun nutrition facts about this darling ancient grain, but I will spare you and just provide you with the few things that may be of interest:


#1.) protein: unlike most other grains, quinoa has ALL the amino acids on its own to make a complete protein.  every cup of cooked quinoa boasts an impressive 9 grams of protein.  quinoa has an impressive amount of the amino acid lysine, which is essential for tissue growth and repair (hello muscle-men!). not to mention, in this recipe, you also have bonus protein with the beans.


#2.) magnesium: in light of serving this to someone who suffered a migraine the night before, I thought I would mention the magnesium content of this great grain.  magnesium relaxes blood vessels which can aid in the prevention of headache episodes.  see.. I told you quinoa would blow your mind!   

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:

salad:

- 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

dressing:

(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!