More bring back the carbs

Banana Barley Bread

A big batch, barley adds a tasty and healthful twist to this old-time favourite.

2/3 cup (150 mL)         canola oil
2 cups (500mL)           granulated sugar
4                                      medium eggs
5-6                                  very ripe bananas, mashed
2 tsp (10 mL)                baking powder
2 tsp (10 mL)                baking soda
½ tsp (2 mL)                  salt
4 cups (1000 mL)        whole grain barley flour
1 cup (250 g)                 walnuts

In a large bowl combine oil, sugar and eggs and beat until smooth. Add whole bananas and mash with the beaters then mix. Sprinkle on the baking powder, baking soda and salt and beat. Add the barley flour and beat until smooth. Stir in the walnuts and/or chocolate chips. Scale into three greased loaf tins, pup tins or paper lined muffin tins. 

Bake loaves 40-50 minutes at 350°F (175°C)

Yield: 3 loaves                                    

Nutritional Information:  Per serving (per 1 inch slice): 345 calories; 13.8g total fat; 45g cholesterol; 399mg sodium; 5.5g protein; 52g carbohydrate; 4.4g dietary fibre.

Recipe courtesy of the Alberta Barley Commission

Bulgar and Flax Pilaf

2 tbsp (25 mL)       canola oil
1 cup (250 mL)      bulgur wheat
¼ cup (50 mL)       flax seed
1/3 cup (75 mL)     minced onion
1                               small tomato, diced
2 cups (500 mL)   chicken broth
½ tsp (2 mL)          salt
¼ tsp (1mL)          crushed rosemary (or 1 tsp. of fresh rosemary, chopped)

In medium saucepan over medium heat, heat the canola oil.  Add bulgur, flax seed, and onion.  Stir until bulgur is golden brown, and flax is turning dark, about 3 minutes.  Stir in tomato, chicken broth, salt and rosemary. Cover, heat to boiling, reduce heat, and simmer 15 minutes.  Turn off heat, remove lid, and lift pilaf with fork.  Let rest 10 minutes before serving.  Yields 4 cups (1 litre).

Nutritional Information:  Per ¾ cup (175 mL) serving: 217 calories; 7g total fat’; 0mg cholesterol; 577 mg sodium; 7.3g protein; 30.0g carbohydrate, 6.7g dietary fibre.

Recipe courtesy of Canola Cooks II cookbook www.canolainfo.org

Barley Bread

This recipe gives you healthy, homemade bread for sandwiches or any mealtime.

3 ¾ cups (925 mL)            warm water
3 tbsp (45 mL)                    honey or sugar
2 tbsp (30 mL)                    regular yeast
2 ¼ cups (550 mL)            whole barley flour
6 ¾ cups (1675 mL)          white bread flour
1 tbsp (15 mL)                    salt
3 tbsp (45 mL)                    lemon juice
3 tbsp (45 mL)                    oil or shortening

In a large mixing bowl, combine water, honey and yeast.  Let sit for approximately 10 minutes to proof the yeast.

In the meantime, mix the flours and salt in a separate bowl. Add half the dry ingredients into the yeast batter and stir. Add the lemon juice and oil and then begin slowly adding the remaining flour mixture. When the mixture becomes quite thick and difficult to handle, turn the mixture out of the bowl and knead vigorously for 10 minutes by hand, or 5 minutes by machine.

Cover the dough with a damp cloth and let it rest for 20 minutes, then knead by hand again for 2 –3 minutes, form into 3 or 4 loaves and put into greased baking pans. Cover with a damp cloth and let rise until double in bulk (about 1 hour). Bake in a 360° F (185° C) oven for about half an hour or until done.

Recipe courtesy of Alberta Barley Commission

Chocolate Chip Barley Cookies

1 cup (250 mL)             butter
1 cup (250 mL)             granulated sugar
½ cup (125 mL)            brown sugar (lightly packed)
2                                      medium eggs
1 tsp (5 mL)                   vanilla
1 tsp (5 mL)                   baking soda
½ tsp (2 mL)                  salt
2 ½ cups (625 mL)       whole grain barley flour
1 cup (250 mL)              chocolate chips
1 cup (250 mL)              chopped nuts

In a large bowl cream butter and sugars. Beat in eggs, vanilla, baking soda and salt. Stir in barley flour, then chocolate chips and nuts if desired. Drop by spoonfuls onto an ungreased cookie sheet.

Bake at 375°F (190°C) for 12 minutes or until lightly browned. Let cool for a few minutes before removing from cookie sheet. This recipe doubles and freezes well.

Yield: 4 dozen cookies

Variations:  Try substituting for the chocolate chips and/or chopped nuts, cup for cup, any one or combination of the following: rolled oats; rice crisp cereal; corn flaked cereal; raisins; currants; dried cranberries. Be creative! This is a fairly flexible recipe but keep the first 8 ingredients in the amounts and method as given above.

Recipe courtesy of Alberta Barley Commission