RISE TO OCCA SION Tekst / Sarah Britton - My New Roots Foto / Sarah Britton - My New Roots
Sarah from the award-winning blog MY NEW ROOTS lets us in on her healthy and delicious risotto - and to her world of vegetarian food. Dig in and be prepared to be hungry...
I
have always been intimidated by risotto. Perhaps it is because of the lengthy cooking time, or the need to be by the stove during most of the process, or because it is the kind of dish you always see on a restaurant menu – not at the dinner table. All that was pushed aside however, a couple years ago when my curiosity finally overtook my apprehension. Ha! It’s so easy! It’s so versatile! It’s so impressive. I have no idea what I was so afraid of, but my reasons were happily, completed unfounded.
that makes risotto, well, risotto. Hmmm. This winter while making a vegetable barley soup the light bulb went on. Barley does almost the same thing! And it’s far healthier than its white rice cousin. Sold. Now onto the veggies. I like making risotto because once you have the grain base mastered, you can really use any produce you like. This time of year all I want is green, green, green food. As we are surrounded by the fresh life bursting forth in nature, I suppose it’s only natural that our cravings reflect this.
Now, that being said, the remaining issue with risotto was the fact that I was eating white rice. Not a major indiscretion, but I knew that it could be improved. I began thinking about alternative whole grains that could take the place of Arborio rice – no small feat as this type of rice releases the characteristic starch
Green veggies are undoubtedly our healthy allies. The ones used in this recipe have all kinds of benefits from cancer-fighting antioxidants to digestionsupporting fiber. Asparagus for example, is a powerhouse vegetable with its high amounts of vitamin C, carotene, and selenium that protect against
Green Queen Vegetable Power
all forms of cancer. Asparagus also contains high amounts of B vitamins - an excellent source of folic acid and a very good source of vitamins B1, B2, B3 and B6. Asparagus also contains the B vitamins choline, biotin, and pantothenic acid. Because B vitamins play a key role in the metabolism of sugars and starches, they are critical for healthy blood sugar management. And because they play a key role in regulation of the amino acid homocysteine, they are critical in heart health has well. Another incredible benefit of asparagus is the “prebiotic” properties that its special fibers possess. Inulin is a unique type of carbohydrate that doesn’t break down in the first part of our digestive tract, so it can travel all the way to the large intestine where it provides food for certain types of friendly bacteria. Prebiotics feed the good bacteria supporting probiotic life (associated with better nutrient absorption and lower risks of allergies and colon cancer). You may notice that some probiotic supplements actually contain prebiotics to enhance their function, but eating a serving of asparagus is a whole food-based way of obtaining these special fibers! Peas are another incredible, and in my opinion, underestimated vegetable, considering they are jam-packed with essential vitamins and minerals. That’s right. A measly ½-cup serving provides more than 20 percent of the RDA for vitamin C, vitamin K and manganese! True! Peas are a good source of iron, folate, vitamin B1, phosphorous, magnesium, potassium, and copper. You’ll also be getting a serious dose of soluble fiber that helps lower cholesterol and control blood sugar. Peas offer up some heart-healthy vegetarian protein, providing 9 grams per cup. They are not a complete protein however, so make sure to combine them with a whole grain to ensure you are getting the complete essential amino acid profile. They are perfect in this recipe, as the barley’s amino acid profile will fill in the gaps creating a totally nutritionally balanced meal. How sweet is that? Yes, this is the Green Queen of risotto recipes, but the vegetables I’ve used in this recipe are simply seasonal ones that can be swapped for anything that happens to be growing at the time. I know that wild mushrooms in the fall would be outstanding, roasted squash in the winter – get creative and embrace the versatility of this outstanding, healthy, whole food meal. It can also be made vegan by leaving out the Pecorino Romano and ghee (use a high-heat cooking oil instead).
Green Queen Barley Risotto 1 1/2 cups pearled barley 7 cups vegetable stock 3 cups green vegetables: asparagus, chopped into 2 inch pieces sugar snap peas, chopped in half Green sweet peas, shelled 3/4 cup shallots, diced 4-5 cloves garlic, minced grated zest of one lemon 3 Tbsp. ghee (clarified butter) Pecorino Romano cheese Sea salt
1.
Wash the barley by covering it with water in a bowl and swish around, rubbing the grains together. When the water gets cloudy, drain and repeat about 3 times, until the water is clear. Set aside.
2.
Heat the ghee in a large saucepan over medium heat, then add the shallots, cook for about 4 minutes until slightly translucent, then add the garlic, a pinch of sea salt and sauté.
3.
Add the barley to the pot and stir well. Add 1 cup of broth and simmer for 4-5 minutes until the barley has absorbed the liquid a bit. Adjust the heat to maintain a gentle, active simmer. Add the whole rind of the Pecorino Romano (about 3 inches long, 1 inch deep).
4.
In increments, add about 5 cups of broth, one cup at a time, letting the barley absorb most of the liquid between additions – this will take between 40 and 50 minutes. Stir regularly as you don’t want the grains on bottom of the pan to scorch. You will know the barley is cooked when it is soft, but still slightly chewy in the center. (You may not need to use all of the broth – just keep adding it until the barley is cooked.) Remove pot from the heat.
5.
While the barley is cooking, heat a pot of water on the stove until boiling. Add the green vegetables and cook for 3 minutes or so until just tender. Remove from heat and plunge vegetables into a bowl of ice water to stop cooking. Drain and set aside.
6.
Grate the zest of the lemon; add most to the pot and stir, reserving some for garnish. Fold in vegetables. Remove cheese rind. Season to taste. Serve immediately garnished with some grated Pecorino, the remaining lemon zest and freshly ground black pepper.
“Bon Appetit�
Read more about Sarah and her passion for vegetarian food www.mynewroots.blogspot.com