healthy snacks

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BARLEY BOWL: A Tasty Way To Increase Fibre Intake!

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.

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MAPLE/NUT GRANOLA – Super Easy!!!

granola textWhy spend a lot of money on store-bought granola when you can make it yourself? You won’t believe how easy it is! Plus you can fine-tune it to suit yourself.

Paired with plain yogurt (homemade, of course!), it’s a great way to start the day or subdue those mid-afternoon hunger pangs.

Note: This recipe makes 11 cups. If you don’t want to make this much, use a smaller rimmed cookie sheet – the granola should be a certain thickness when baked or it tends to burn around the edges.

Additional Note: This recipe calls for a total of 2 cups nuts. I prefer half almonds, half pecans. Substitute, if you prefer.

MAPLE/NUT GRANOLA – makes about 11 cups

  • 1 cup slivered almonds chopped
  • 1 cup pecans, chopped
  • 1/3 cup maple syrup (the real thing, NOT Log Cabin, etc.)
  • 1/3 cup dark brown sugar, packed
  • 1/2 cup vegetable oil
  • 4 tsp vanilla extract
  • 1/2 tsp salt
  • 4½ cups (13½ oz) old-fashioned oats (NOT the quick cooking kind)
  • optional: 2 cups dried fruit, such raisins, cranberries, apricots

Preheat oven to 325º Fahrenheit. 

Lightly toast the almonds and pecans to bring out their flavor. I do this in my toasteroven. If you don’t have one, use your regular oven. Make sure to keep an eye on them wherever they are so they don’t burn!!!granola7 In a very large bowl, mix together the maple syrup, brown sugar, vegetable oil, vanilla, and salt.granola6 Blend in the oats and toasted nuts. granola5Pour onto a parchment paper lined rimmed 16½” x 12″ (inside measure) baking sheet. Spread out and, using a flat implement (such as a potato masher or measuring cup), firmly press down granola evenly. I like to start in the center and work my way to the sides so that the edges aren’t too thin, or they’ll over-bake. granola4Bake in the upper third of the 325º F oven until medium browned – about 32-45 minutes. (Mine take 32 minutes.) granola3Remove from oven and let cool 1 hour on baking sheet. Break apart and add in dried fruit, if using (I never do).granola2 Store in airtight container.