Many of us are not incorporating enough grain dishes into our meal planning. It is so important to get ample fibre, and barley is an excellent choice. It has both soluble and insoluble fibre and contains many other important nutrients. It’s very tasty, too! Note: These recipes are excellent for those who live alone as they freeze very well. Fill several containers, label and freeze.
BARLEY AND MUSHROOM CASSEROLE
6 mushrooms, sliced 1 large onion, chopped
1 c. pot OR pearl barley
1/4 c. cooking oil
1/2 tsp. salt
1/2 tsp. pepper
4 c. chicken stock Sauté mushrooms, onion and barley in oil. Place in casserole dish and add remaining ingredients. Mix well. Bake, covered, 1-1/2 hours at 350F.
Note: If using dry chicken soup base for stock, omit the 1/2 tsp. salt.
3/4 c. pearl barley
Approx. 2 lbs. beef soup bones
1/2 c. diced celery
1 c. sliced carrots
1 c. diced potatoes
Salt and pepper to taste Simmer barley in 2 cups of water until tender. Cook soup bones in water to cover until meat leaves the bone; remove from stock. Combine celery, carrots and potatoes in 4 cups of the beef stock; cook until tender. Cut beef into small pieces and add to vegetables. Add barley and salt; simmer several minutes longer.
BUCKWHEAT AND CABBAGE CASSEROLE
1 lb. ground beef 1 tbsp. cooking oil 1 chopped onion
1 tsp. salt
1 tsp. pepper
3 tbsp. buckwheat*
1 -10-oz. can tomato soup 1 soup can water
3 c. coarsely shredded cabbage In large frying pan stir and break up ground beef in oil for a minute or two then add onion, salt, pepper and buckwheat. Mix well, sauté two to three minutes. Add soup and water; mix well. Place cabbage in fairly large casserole dish. Pour meat mixture over the raw cabbage. Do not stir. Bake covered for 1-1/2 hours at 325F for about one hour.
*Buckwheat should be oven roasted or toasted in ungreased frying pan until lightly browned. This creates the nutty flavour. Note: Rice can be substituted for buckwheat.
Eva Krawchuk writes from Winnipeg, Manitoba