The fruits and vegetables of fall – cranberries, apples, pears, sweet potatoes and winter squash – pair beautifully with all types of grains. Barley is filled with heart-health promoting soluble fiber and when combined with cranberries, raisins and pecans gives you all kinds of health-boosting nutrients. Try my “Curried Barley with Cranberries, Raisins and Pecans.” Or maybe you’d enjoy my “Brown Rice with Pears, Walnuts and Gorgonzola.” It’s a gluten-free grain, those pears are filled with soluble fiber and walnuts provide plant-based omega-3 fats. Get cooking with the goodness of grains!
Photos courtesy of My Indiana Home/Journal Communications. (Recipes created for My Indiana Home by Kim Galeaz, RDN, CD)
Curried Barley with Cranberries, Raisins and Pecans
1 tablespoon extra virgin olive oil
1¼ cups diced onion
2 – 3 large garlic cloves, finely minced
1½ teaspoons curry powder
½ teaspoon turmeric
½ teaspoon allspice
¼ teaspoon salt
1/8 teaspoon pepper
3 cups fat free, lower sodium chicken broth
1½ cups quick-cooking barley
1/3 cup golden raisins
½ cup dried cranberries
½ cup chopped pecans
Heat olive oil in a large 12-inch skillet over medium-high heat. Add onions and sauté until starting to become tender, about 4 minutes. Add garlic and cook until onions are crisp-tender, about 2 more minutes. Stir in curry, turmeric, allspice, salt, pepper and chicken broth. Bring to a boil; add barley, raisins and cranberries. Cover, reduce heat and simmer 15 to 20 minutes, or until barley is tender and all liquid is absorbed. Remove from heat and let stand covered 3 minutes. Stir in pecans and serve immediately.
Estimated prep time: 5 minutes
Cooking time: 30 minutes
Servings: 8 servings of about 2/3 cup each
Difficulty rating: Easy
Brown Rice Salad with Pears, Walnuts and Gorgonzola
3½ cups cooked medium or long grain brown rice*
1 large red Anjou pear, cored and diced (3/4-inch pieces)
2/3 cup chopped green onions
½ cup chopped toasted walnuts
2 ounces crumbled Gorgonzola cheese (about ½ to 2/3 cup crumbles)
2 tablespoons extra virgin olive oil
2 ½ tablespoons white balsamic vinegar
¼ teaspoon salt
¼ teaspoon pepper
In a medium bowl, combine rice, pear, onion, walnuts and cheese. Whisk oil, vinegar, salt and pepper together in a small bowl and pour over rice mixture. Toss lightly to blend all ingredients. Serve immediately.
Estimated prep time: 15 minutes
Cooking time: 45 to 60 minutes for rice
Servings: 8 servings of about 2/3 cup each
Difficulty rating: Easy
*(For 3½ cups cooked brown rice, you’ll need roughly 1¼ cups dry rice and 2 ½ cups water. Measure out 3 ½ cups cooked rice after cooking.)