Barley and Vegetable Soup - Minestra di Verdure e Orzo

     Barley: a nutritional powerhouse

As cereal grains go, barley is a winner when it comes to good nutrition. This centuries-old grain is packed with fiber, contains important vitamins and minerals, is slim on fat, and, like all plant products, cholesterol-free. Due to its mineral contents (magnesium, phosphorus, potassium, calcium and iron), it is high on energy,  facilitates concentration and cerebral activity and it's very digestible.

Today, I am suggesting this simple dish with barley and vegetables as a base.

Barley and Vegetable Soup - Minestra di Verdure e Orzo

Ingredients
1 cup uncooked pearl barley (orzo perlato)
4 cups of water or vegetable broth
1/4 cup extra-virgin olive oil
1 cup chopped leek (about 1 large)
2 small zucchini
2 carrots
Salt and freshly ground pepper to taste


Firstly, place barley in water for an hour and then wash thoroughly.  Chop all vegetables in small cubes. 
Heat 1/2 of the oil in a large saucepan over medium heat. Add carrots, zucchini, and leek; cook 10 minutes or until tender, stirring occasionally. Add barley, salt, and pepper; cook 1 minute, stirring constantly. Add 4 cups of water; bring to a boil. Cover, reduce heat, and simmer 30 minutes, stirring occasionally. Uncover and cook 5 minutes or until liquid is absorbed. Drizzle the remaining oil and stir in some Parmigiano-Reggiano.

COLOR YOU DIET

 

A colorful, balanced diet is associated with good health.

Vegetables from our garden

So what does color have to do with diet anyway?   According to the American Institute for Cancer Research, deeply colored vegetables -- whether green, yellow, orange, or red -- and dark leafy greens offer the most protective health benefits against cancer and other diseases. 








The more brightly colored the vegetable, the more protective the health benefits, thanks to a rich assortment of plant compounds called phytochemicals.

 

Fruits should also be an important part of our overall healthy eating plan.  Dr. David L. Katz, director of the Yale University Prevention Research Center, said that “to maximize the benefit, you actually want a variety” of fruits. He advises “eating the rainbow,” since different colors signal different types of antioxidants and nutrients.

I challenge myself daily to keep my dishes colorful.

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