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| Delicious, nutritious corn and barley casserole |
This hearty casserole is also a roast vegetable stew-- it can be baked at 350F or just stir-fried on the stove-top and then put in a casserole pan to serve. A perfect potluck casserole.
1 T. Coconut or other Oil
2 cloves Garlic, minced
1 Onion, chopped
3 C. Water (or Vegetable Stock)
1 C. Pot Barley
2 Carrots, diced
COVER and Bake at 350F or Simmer about 1 hour
ADD:
2 C. Kernel Corn
1/2 C. Fresh Parsley, chopped
If baking, continue to bake until hot through (maybe 10-20 minutes for the corn depending on your oven)
Health Note: According to Health Canada and the U.S. Food and Drug Administration (FDA), consuming at least 3 grams of barley beta-glucan daily can help lower blood cholesterol levels, which is a risk factor for cardiovascular diseases. Whole-grain barley, a fiber-rich grain, also helps regulate blood sugar by reducing the glucose response after meals. Regular consumption of barley-based breakfast cereals over several weeks to months can improve both cholesterol levels and blood sugar regulation. However, since barley contains gluten, it is not suitable for people with gluten-related disorders such as celiac disease, non-celiac gluten sensitivity, or wheat allergies.
Other Recipes of Wyona's that
highlight barley as an ingredent include:
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