Tuesday, April 24, 2012

Day 474- Nutrition Bite

Charred corn, black bean and Toasted barley salad

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)

- 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.

Sugar Preacher
I found this recipe in a ski magazine on my trip to Canada. A good recipe find is always a treat. As I was making this recipe, I realized that I didn't barley, but I did have wheat berries. You can also substitute quinoa, rice, and couscous for barley in this recipe. This dish has a mexican twist and very nutrient dense. 
Day 473- Nutrition Bite

Mulligatawny Soup I

Prep Time:
20 Min
Cook Time:
1 Hr
Ready In:
1 Hr 20 Min

Servings  (Help)


Original Recipe Yield 6 servings


  • 1/2 cup chopped onion
  • 2 stalks celery, chopped
  • 1 carrot, diced
  • 1/4 cup butter
  • 1 1/2 tablespoons all-purpose flour
  • 1 1/2 teaspoons curry powder
  • 4 cups chicken broth
  • 1/2 apple, cored and chopped
  • 1/4 cup white rice
  • 1 skinless, boneless chicken breast half - cut into cubes
  • salt to taste
  • ground black pepper to taste
  • 1 pinch dried thyme
  • 1/2 cup heavy cream, heated


  1. Saute onions, celery, carrot, and butter in a large soup pot. Add flour and curry, and cook 5 more minutes. Add chicken stock, mix well, and bring to a boil. Simmer about 1/2 hour.
  2. Add apple, rice, chicken, salt, pepper, and thyme. Simmer 15-20 minutes, or until rice is done.
  3. When serving, add hot cream.

Nutritional Information open nutritional information

Amount Per Serving  Calories: 213 | Total Fat: 15.5g | Cholesterol: 59mg


Sugar Preacher
A few months ago, I had this dish at my cousin's wedding shower. It is tasty and easy to prepare. I highly suggest this Indian soup. Tonight, I used my food storage dehydrated apples, and the soup still turned out good. Once again, I started my sugar shun after several months of feeling bloated from refined sugar and other unhealthy foods.  It feels good to be utilizing my creativity in the kitchen again.