Green Barley

I love barley, and I love pesto. This is simply a combination of both in a bowl with some spring vegetables. This dish is done within 30-40minutes. A healthy visually delighting dish.

I have posted pesto recipes previously so I won't repeat the recipe here. Suffice to say, its very simple and very quick to make.

The main ingredient in this dish, barley is high in dietary fiber which, by now, we all know is good for our digestive system. In addition barely has the lowest GI of all whole grains, meaning it will help keep you blood sugar level thus decreasing sudden hunger attacks and sugar cravings. Barely also contains both vitamins and minerals among others  vitamin B (niacin) that supports cardio vascular health.

I also love the vegetable Romanesco, its just got such an amazing look. It's flavour is a combo of broccoli and cauliflower. It's health benefits are; high levels of vitamin C, folic acid, fiber and potassium. Potassium helps keep blood pressure low. It helps regulate the blood volume and it's acidity. In addition it is important for muscle growth. Basically good stuff.

If you don't happen to have pesto on hand, and don't feel like making it, you could simplify and just sprinkle a little lemon juice and olive oil over the top and perhaps some freshly grated peccorino or parmesan and lots of fresh pepper.

Ingredients serving 2:
1 dl fresh home made pesto (see previous posts)
1/3 head of romanesco
1 dl fresh or frozen peas
6 green asparagus stalks
2 stalks of celery
1 yellow onion
Drizzle cooking oil

1. The barley takes approximately 20min to cook, check the package cooking instructions to make sure as each seems to have varying cooking time. 
2. Chop the vegetables to bite size and fry in a little cooking oil. You want to retain the crunch of these vegetables but also not leave them entirely raw. I suggest frying them on a low heat for approximately 6-8 minutes. The frozen peas will defrost as you fry them.
3. Mix the vegetables with the barley and then add in the pesto. 

I hope you enjoy this dish!

Hemp pesto

I have posted a recipe for pesto before. But this version using hemp seeds gave such a creamy result that I wanted to share.

As with all pesto recipes, it's a very very simple recipe. The reason I am specifically posting on hemp seed pesto is because of the nutritional value of hemp seeds. These little seeds taste slightly like raw cashews but carry a huge array of health benefits:

- high protein content
- high omega 3 & 6  content (omega 6 usually obtained from animal meat), as we all know these fats are important for brain and heart health
- the omega 6 found in hemp seeds is an usual type called GLA, known for its anti-inflammatory properties
- contain all 10 essential amino acids (amino acids are the building block for protein, these 10 are essential and cannot be made by our bodies and therefore be obtained via our diet)

All you need are these 5 ingredients:

- large handful or basil or ruccula or half of each
- 2 dl grated parmesan cheese
- 2 dl cold pressed extra virgin olive oil
- salt + pepper
- 1 dl hemp seeds

If you want you can always add 1/2 clove of raw garlic.

Then simply blend all the ingredients. Yep thats it. Done. Serve with pasta, roasted vegetables, on a soup, as part of a sandwich combination, on a home made pizza. The possibilities are endless.

You can keep the pesto in a clean glass jar in the fridge with a thin layer of oil covering the pesto for up to a week.

Broccoli pesto

My sister first made me this broccoli pesto. I am a bit of a pesto maniac along with my sister and mother. This version is a lot creamier than regular basil pesto.

For this recipe, which serves 2 generous portions you will need:

1/2 broccoli head (steamed or cooked)
handful of fresh parsely
1 dl roasted pine nuts or walnuts or almonds or a mix of all three
2 tbsp extra virgin olive oil
pinch of sea salt
pepper
1/2 garlic clove
2 dl grated parmesan cheese

1. Place all the ingedients in a blender and blend till smooth. You might need to add a splash of water to loosen up the mixture. 
2. Add the pesto to your favorite pasta. 

Simple, quick and delicious.