STYLE

Pot barley, barley flour heighten nutrition and flavour of entrees, desserts

04/15/2013 02:54 EDT | Updated 06/15/2013 05:12 EDT
Barley can be used in main-course dishes as well as dessert. Here are some recipes using pot barley or barley flour from the Alberta Barley Commission.

Yogurt Barley Fruit Scones

Use raisins or dried cranberries in these scones. Serve them at brunch or with a cup of tea for an afternoon treat.

500 ml (2 cups) whole barley flour

30 ml (2 tbsp) granulated sugar

12 ml (2 1/2 tsp) baking powder

2 ml (1/2 tsp) baking soda

1 egg

250 ml (1 cup) extra thick (Greek-style) plain yogurt

15 ml (1 tbsp) canola oil

125 ml (1/2 cup) raisins or dried cranberries

In a large bowl, mix together whole barley flour, sugar, baking powder and baking soda.

In a separate bowl, lightly beat egg and combine with yogurt and oil; stir into flour mixture along with dried fruit.

With lightly floured hands, gather dough into a ball and place it on a lightly greased baking sheet. Flatten into a round about 2 cm (3/4 inch) thick. Cut with a knife to divide into 6 scones. Spread apart on baking sheet.

Bake in a 190 C (375 F) oven for 20 to 25 minutes or until lightly browned and a cake tester inserted in the centre comes out clean. Serve warm.

Makes 6 scones.

Nutritional information per serving with raisins: 243 calories; 5 g protein; 43 g carbohydrate; 5 g fibre; 16 g sugars; 10 g fat (1 g saturated fat; 0 g trans fat); 35 mg cholesterol; 283 mg sodium; 114 mg potassium.

Nutritional information per serving with cranberries: 230 calories; 4 g protein; 41 g carbohydrate; 5 g fibre; 13 g sugars; 10 g fat (1 g saturated fat; 0 g trans fat); 35 mg cholesterol; 280 mg sodium; 14 mg potassium.

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Chorizo Kale Saute With Cannellini Beans

This savoury dish comes together quickly and makes an ideal weeknight supper. Kale is a nutritional powerhouse that's low in calories and high in fibre as well as vitamins A, C and K.

250 ml (1 cup) water

Pinch salt

50 ml (1/4 cup) pot or pearl barley

350 g (3/4 lb) chorizo or Andouille sausage

8 sun-dried tomato halves, thinly sliced, or 125 ml (1/2 cup) thinly sliced

2 garlic cloves, minced, or to taste

6 stalks kale

1 can (540 ml/19 oz) cannellini (white kidney) or Romano beans, drained

Crushed red pepper, to taste (optional)

In a medium saucepan, bring water and salt to a boil. Add barley; return to a boil, then cover and reduce heat. Simmer for 40 minutes.

Heat a large non-stick skillet. Meanwhile, dice sausage and toss it into skillet, stirring to brown lightly. If dried tomatoes are very firm, soak for several minutes in warm water; drain and thinly slice. Add to skillet. Stir in garlic and saute briefly. Remove ribs from kale and thinly slice leaves. Add to skillet along with cooked barley and beans; cook until kale is slightly wilted.

Sprinkle with crushed red pepper if you'd like more heat.

Makes 4 servings.

Nutrition information per serving: 600 calories; 33 g protein; 43 g carbohydrate; 10 g fibre; 5 g sugars; 33 g fat (12 g saturated fat; 0 g trans fat); 75 mg cholesterol; 1601 mg sodium; 911 mg potassium.

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Zucchini Lemon Cake

Lovers of lemon will delight in this delicious cake. The nutrient quotient is upped with barley flour and zucchini.

3 eggs

325 ml (1 1/4 cups) granulated sugar

175 ml (3/4 cup) canola oil

50 ml (1/4 cup) lemon juice

500 ml (2 cups) grated unpeeled zucchini

500 ml (2 cups) whole barley flour

5 ml (1 tsp) baking soda

5 ml (1 tsp) baking powder

2 ml (1/2 tsp) salt

250 ml (1 cup) chopped walnuts

Lemon Glaze, for topping (optional, recipe follows)

In a large bowl, beat eggs, sugar, oil and lemon juice. Fold in grated zucchini.

In a separate bowl, sift together flour, baking soda, baking powder and salt. Add walnuts. Gently fold into zucchini mixture.

Pour into a well-greased 3-l (13-by-9-inch) pan. Bake in a 180 C (350 F) for 40 to 50 minutes, until a toothpick inserted comes out clean. Let cool. If desired, pour lemon glaze over cake.

Makes 12 servings.

Lemon Glaze

45 ml (3 tbsp) lemon juice

500 ml (2 cups) icing sugar

In a medium bowl, stir lemon juice into sugar. If necessary, add more juice or sugar to make desired consistency.

Makes 175 ml (3/4 cup).

Nutrition information per serving (including glaze): 436 calories; 3 g protein; 59 g carbohydrate; 3 g fibre; 43 g sugars; 25 g fat (2 g saturated fat; 0 g trans fat); 48 mg cholesterol; 253 mg sodium; 145 mg potassium.

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Barley Herb Loaf

Here are some ideas for serving this savoury loaf.

Cut slices of this bread in half and spread with 5 ml (1 tsp) honey Dijon mustard, small piece of smoked salmon and a sprig of fresh dill. Spread slices with pate and top with a small piece of sweet and sour pickle. Serve with an herbed soft cheese such as Boursin, goat cheese or baked brie.

500 ml (2 cups) whole barley flour

250 ml (1 cup) all-purpose flour

5 ml (1 tsp) baking powder

2 ml (1/2 tsp) baking soda

15 ml (1 tbsp) chopped fresh parsley

5 ml (1 tsp) dried dill weed

2 ml (1/2 tsp) dried oregano

2 ml (1/2 tsp) dried basil

2 ml (1/2 tsp) dried thyme

2 ml (1/2 tsp) dried marjoram

2 ml (1/2 tsp) salt

50 ml (1/4 cup) canola oil

50 ml (1/4 cup) honey

2 eggs

250 ml (1 cup) yogurt

5 ml (1 tsp) sesame seeds

Lightly grease a 2-l (9-by-5-inch) loaf pan.

In a large bowl, combine flours, baking powder and baking soda, parsley, dill, oregano, basil, thyme, marjoram and salt.

In a medium bowl, mix oil and honey. Add eggs and beat well; stir in yogurt. Stir liquid ingredients into the flour mixture just until moistened. Spoon into loaf pan. Sprinkle sesame seeds on top.

Bake in a 180 C (350 F) oven for 40 minutes or until toothpick inserted comes out clean. Let cool in pan for 10 minutes. Remove from pan and let cool on rack.

Makes 1 loaf (about 18 slices).

Nutrition information per slice (when loaf is cut into 18 slices): 125.09 calories; 2.25 g protein; 19.25 g carbohydrate; 5.77 g fat (0.45 g saturated fat; 0.02 g trans fat); 4.88 g sugars; 21.72 mg cholesterol; 1.77 g fibre; 138.95 mg sodium; 53.94 mg potassium.

Source: Alberta Barley Commission, www.gobarley.com.

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