Cook barley berries in advance similarly to the way you would cook rice; make sure to rinse barley berries well before cooking. Then keep in fridge.
Follow 3 simple steps:
1. Put your jar fillers of choice in a 16 ounce mason jar and give it a good stir.
2. Microwave on high for 1 minute or until piping hot. Stir.
3. Add toppings and enjoy.
(if made ahead jar fillers will keep for up to 2 days in airtight container in fridge. Pack jar fillers in a sealed mason jar. Pack the toppings in a separate container. Heat the fillers at work, add your toppings and enjoy.)
1/2 cup rinsed and cooked Against the Grain Barley Berries2 tbsp pesto
1/2 cup salt free chicken broth
1/2 cup chopped roasted vegetables
1/2 cup chopped greens
1/4 cup chicken, beans or lentilsToppings:
2 tbsp crumbled feta or goat cheese 2 tbsp sunflower seeds or pine nuts 2 tbsp minced chives
* Recipe adapted from gobarley.com recipe called Hearty Mediterranean
2 tsp liquid honey
1 tsp Dijon mustard
1 tbsp fresh lemon juice
2 cups cooked Against the Grain Barley Berries* 1 can (400 ml) can red kidney beans rinsed
1⁄2 cup each chopped celery and orange pepper
1⁄2 cup fresh or frozen peas
1⁄4 cup each finely chopped onion and parsley 4 tsp chopped fresh tarragon
1/3 cup olive oil
1⁄4 cup apple cider vinegar
1. Put cooked barley in large bowl. Add beans, vegetables and herbs; mix lightly.
2. Whisk oil, vinegar, honey and mustard until blended. Add to barley mixture, mix
lightly and let stand 15 minutes.
3. Stir in lemon juice just before serving.
* to cook Against the Grain Barley Berries rinse well under cold water and place 1 cup of barley berries in pot with 3 cups broth or water.
Simmer on medium heat until barley is tender but firm. Rinse well under cool water to loosen the grain. Drain well.
2 cups of Against the Grain Purple Barley
1/4 cup rice wine vinegar
2 tablespoons extra virgin olive oil
1/2 cup each diced red and green pepper
1 cup pumpkin seeds
5 diced scallions
1 cup diced cilantro
3 tablespoons extra virgin olive oil
salt & pepper
1. Rinse barley well. Bring 5 cups of salted water to a boil in a saucepan. Stir in barley and bring back to boil. Reduce heat, cover and simmer until barley is soft but still chewy. Drain and drizzle with rice wine vinegar. While barley is cooking heat oven to 400. Cut tops and bottoms off beets, peel and cube. Toss cubed beets with olive oil and salt to taste. Place beets in oven on cooking sheet with parchment paper and cook until beginning to caramelize
( 30-45 min). Remove and cool.
2. In bowl combine barley, beets, diced peppers, pumpkin seeds, scallions, cilantro, lime zest
and juice, and olive oil. Stir well and season with salt, citrus and vinegar to taste.
Recipe adapted from:
-1 cup AGAINST THE GRAIN BARLEY BERRIES
-1 cup Canadian wild rice
-2 green onions chopped
-1⁄2 cup chopped dried apricots -1⁄2 cup dried cranberries
-1⁄2 cup orange juice
-3 tbsp balsamic vinegar
-2 tbsp dijon mustard
-1⁄4 cup olive oil
-1 tsp sea salt
-1⁄2 cup chopped fresh parsley -1 cup pecans (or almonds)
-Preheat oven to 350. Spread nuts onto baking sheet and bake until lightly browned. Let cool and coarsely chop, set aside.
-Rinse barley and place in pot with 3 cups water and let simmer 20-25 minutes until tender. Rinse well and let cool. Do the same with wild rice and combine with barley in large bowl.
-Peel and seed the orange and cut into small pieces. Mix orange pieces, green onions, apricots and cranberries with barley rice mixture.
-In small bowl combine orange juice, vinegar and mustard, whisk in oil, salt. -Toss dressing with barley mixture, sprinkle with toasted pecans and parsley. - Salad can be made ahead and stores well.
Barley bowls are an easy way to enjoy a substantial meal in salad form and a simple way to incorporate Against the Grain Barley Berries into your next dish. And while a barley bowl can provide a high nutrient meal here are a few tips to ensure your barley bowl is tasting as good as it's looking!
The following ideas of how to improve your grain bowl were adapted for our barley from ’10 ways to make a better grain bowl’ by Megan Gordon, Jan 10, 2018 from: https://www.thekitchn.com/10-ways-to-make-a-better- grain-bowl-239289
1. Move on from Quinoa: While quinoa has become the go-to super grain, it is rarely grown locally and there are plenty of other ancient grains out there, offering different flavour profiles, textures and nutrients which you can find from local farms. Our favourite grain to use is barley as it not only provides a slightly nutty flavour, but it also provides a high nutrient base, is high in beta-glucans, and is grown locally (right here on out farm!)
2. Move away from cooking barley in just water: You can amp up the flavour of barley by cooking the grain in chicken or vegetable broth. Barley in particular readily absorbs the flavours it is cooked in, allowing its flavour profile to change based on your preferences.
3. Don't forget the sauce: A dressing is key for a delicious barley bowl, and items such as pesto, balsamic, tahini and lemon, add zest to your dish.
4. Roasted vegetables: Pre-roast your vegetables so you have enough for numerous barley bowls throughout the week. This makes a barley bowl perfect for when you need a nutritious meal on the go.
5. Crunch is important: Textural variety is a must. Adding toasted seeds, sprouts, snap peas or carrots adds varied texture and crunch.
6. Add protein: While barley is a source of protein, by adding chicken, beef, tofu or beans you up the protein content and add yet more diversity to your bowl.
7. Add whatever is ready in the garden: One of the great things about a barley bowl is you can continuously add whatever extras you have in the garden or in the fridge, using up scraps, which only brings more diversity and colour to your dish.
1 cup Against the Grain Barley Berries
15.5 oz. can black beans - drained
1 bunch scallions – chopped
1 bulb fennel – chopped fine
1⁄2 cup Italian parsley – chopped fine
2 tsp. ground Coriander
1⁄2 tsp. salt
1⁄4 tsp. black pepper
Juice of 1 lemon
1⁄2 cup Monterey Jack cheese – shredded
2 vine-ripe tomatoes – sliced
1 tbs. olive oil
large salad leaves to use as a tortilla or make Against the Grain Buckwheat Crepes
1. Rinse barley well under cold water and place in pot with 3 cups water. Cook over medium heat for 20-24 minutes until cooked but still a bit crunchy. Drain
2. Gently heat a frying pan with the olive oil. Add the scallions, parsley and fennel and toss. Add the barley, beans, lemon juice and seasonings; toss again.
3. If using lettuce for the wraps, lay out on counter and place filling topped with cheese and tomatoes, roll and serve.
4. If using a Buckwheat Crepe, make several crepes ahead and let cool before adding mixture. Top with cheese, roll and serve.
As a delicious and simple savoury crepe, these buckwheat crepes are high in fibre and protein and are gluten free. Our buckwheat holds an earthy flavour and is paired well with egg, spinach and roasted mushrooms.
1 cup of milk
4 large eggs
3/4 cup of Against the Grain Heritage French Buckwheat Flour
good pinch kosher salt
2 tablespoons coconut oil, butter or olive oil
Whisk together the milk and eggs. Add the flour. Pinch in the salt. Whisk them together fully.
Make the crêpes immediately, or let sit in refrigerator for a few hours, allowing the flavours to mingle fully. Be sure to whisk the batter fully before cooking the crêpes.
Set a large cast-iron skillet over low heat. Slowly, bring it up to medium-high heat. Add some oil in the hot skillet. When the oil has heated, swirl in some of the crêpe batter (about 1/4 cup). Tilt the skillet back and forth until the batter covers the entire surface. When the edges are set and starting to curl up from the pan, about 30 seconds to 1 minute, run a metal spatula under all the edges of the crêpe. Flip the crêpe. Cook for 30 seconds then turn the crêpe out onto a cutting board or plate.
Repeat with the remaining crêpe batter. Makes 4 to 6 crêpes.
(Recipe compliments of Go Barley)
1 cup (250 mL) pot or pearl barley
1 (284 mL) can low salt chicken broth
1 ¼ cups (300 mL) water
1/3 cup (75 mL) canola oil
1/3 cup (75 mL) cider vinegar
1 clove garlic, minced
½ tsp (2 mL) chili powder
½ tsp (2 mL) cumin
1 (341 mL) can kernel corn, drained
2 tomatoes, coarsely chopped
1 small green pepper, coarsely chopped
4 green onions, sliced
¼ cup (50 mL) minced fresh parsley or cilantro
In a medium saucepan, combine barley, chicken broth and water. Bring to a boil; reduce heat to simmer; cover and cook for 40 minutes. Cool and then turn into a large bowl.
In a small bowl, combine canola oil, vinegar, garlic, chili powder and cumin. Pour over barley and toss well. Stir in corn, tomatoes, chopped green pepper and sliced green onions. Garnish with minced parsley or cilantro. Refrigerate until ready to serve.
Makes 8 servings.
(Recipe compliments of Go Barley)
2 cups (500 mL) cubed eggplant
1 cup (250 mL) chopped mushrooms
1 cup (250 mL) chopped green sweet peppers
½ cup (125 mL) chopped onion
3 garlic cloves, minced
1 jar (approximately 625 mL (2½ cups) tomato pasta sauce
1½ cups (375 mL) water
1 cup (250 mL) pot or pearl barley
Grated Parmesan cheese, for garnish, if desired
In a large saucepan, combine eggplant, mushrooms, green peppers, onion, garlic, pasta sauce, water and barley. Bring to a boil, stirring occasionally. Reduce heat, cover and simmer, stirring occasionally, until barley is tender and mixture is a creamy risotto-like texture, about 45 minutes. Garnish each serving with Parmesan cheese, if desired.
Makes 4 servings (about 1½ cups (375 mL) each).
Nutritional Information (per serving): Calories: 278; Protein: 9 g; Carbohydrate: 59 g; Fibre: 15 g; Sugars: 12 g; Fat: 2 g; Saturated Fat: 0.2 g; Trans Fat: 0 g; Cholesterol: 0 mg; Sodium: 720 mg; Potassium: 394 mg
Makes 2 Servings
1/4 cup sun-dried tomatoes
1 cup green kale
3/4 cups AtG Barley Berries
1 3/4 cups + 2 tbsp. water
1/4 cup olive oil
1/4 cup shredded parmesan
1 egg dozen small flock delight (large) eggs
1/4 cup panko Japanese style breadcrumbs
2 vine tomatoes
1/4 cup basil, bunch
1 clove garlic
-Preheat the oven to 400ºF. Dice the sun-dried tomatoes.
-Rinse and thinly slice the kale.
-Add the barley and 1 ¾ cups water to a small pot. Bring to boil. Once boiling, reduce heat to simmer and cook, covered, until tender and water is absorbed, 30 minutes.
-Remove the barley from heat and stir in the sun-dried tomatoes, Italian Spice Mix, kale, and salt and pepper to taste. Let cool slightly before handling.
Sauté the Zucchini
-In the meantime, rinse and thinly slice the zucchini.
-Heat 1 tbsp. olive oil in a medium pan over medium heat. Add the zucchini and cook, stirring occasionally, until tender and releasing juices, about 5 minutes.
Bake the Arancini
-Grate the Parmesan. Add it, and the egg, to the pot with the barley mixture. Stir until well combined.
-Using clean hands, form the mixture into 2-inch balls.
-Coat them in panko/breadcrumbs and then place them on a baking sheet.
-Drizzle the arancini with 2 tbsp. olive oil and bake in the oven for 8 minutes. Flip the balls and return to the oven until golden-brown all over, about 8 minutes.
Make the Marinara
-While the arancini bakes, make the marinara.
-Rinse the tomato and basil. Mince the garlic.
-Add the tomato, basil, garlic and 1 tbsp. olive oil to the blender/food processor and blend until smooth.
-Rinse the small pot used earlier and pour the marinara into it. Place over medium-low heat and cook until heated through, 2-3 minutes.
Bring it all Together
-Evenly divide the sautéed zucchini between two plates.
-Top with arancini and drizzle with the fresh marinara sauce to serve!
1 package of AtG Heritage Bean + Barley Soup Mix
6 cups of vegetable broth
1 cup each chopped onion, celery, carrot,
15 oz can diced tomatoes
Soak beans overnight in 6-8 cups of water. Rinse and drain beans. In a large soup pot, add the beans, spiced barley bag and remaining ingredients. Bring to a lively simmer over high heat then reduce to maintain a simmer and cook for 1.5-2 hours until beans are tender. Stir occasionally and add water if necessary. Makes 8 hearty servings. Freezes well. Can be made in slow cooker.