There’s a lot of talk these days about the importance of soluable fibre in our diets. Since my nursing school days, I’ve been a big believer in “you are what you eat”. So, I made a list of foods high in soluable fibre. My plan was to create a readily available dish to keep on hand for those moments when we feel a little peckish in between meals.

My recipe for Barley Bowl is very flexible. Even the barley can be substituted for another grain. Above all, whatever you include in your bowl, choose foods you like to ensure you’ll actually eat it.

BARLEY BOWL – makes 4 cups (1 litre)

• 170g (1 cup) uncooked barley (I use pearled barley)
• 1 tsp table salt, DIVIDED
• 18g (2) shallots, chopped
• 30g (3 T ) red wine vinegar
• 24g (1.5 T) balsamic vinegar
• 1/4 tsp red pepper flakes
• 1 tsp granulated sugar
• 3g (2 T) olive oil
• 1 apple, chopped into bite sized pieces
• 44g (1/3 cup) raisins
• 44 g (1/3 cup dried cranberries

The night before (or the morning of) preparing Barley Bowl, rinse the uncooked barley in a sieve. Then tip drained barley into a bowl. Cover barley with water and let soak. This decreases cooking time.

Slice shallots.

Place sliced shallots in a small saucepan. Add in red wine vinegar, 1/2 tsp salt, balsamic vinegar, red pepper flakes, and sugar. Over low/medium heat, bring to boil. Turn off heat and cover pan. Let set at least 30 minutes. (This can be done ahead of time.)

After barley has soaked overnight or at least several hours, drain and rinse well. Empty barley into a saucepan and cover with water. Add remaining 1/2 tsp salt to pot. Over medium heat, bring to a boil, then reduce heat to maintain a simmer. Cook until barley is softened – about 10-18 minutes. Drain and rinse.

Into a medium sized serving bowl, add the drained cooked barley, chopped apple, raisins, and cranberries. (Or whatever you choose to add.)

Into the the shallot dressing, stir in the olive oil.

Pour shallot dressing into the barley mixture and blend. Chill until ready to serve as a side dish or just a quick snack.