Editorial
Front Page - Friday, October 16, 2009
Kay’s Cooking Corner
Kay Bona
It is yet another damp, rainy day in Little Rock and it has me thinking of warm comfort foods. Like soups and stews. My mom made some vegetable beef soup one day last week, and it made me want to make some. But in trying to stay heart-healthy for Don, I made it with a roasted turkey breast instead of beef.
Boy, was it yummy! And not only yummy, but after we ate our nice size bowlful of it that evening, we both slept like babies! We had it for dinner the next evening, and it only tasted better. David, who doesn’t eat carrots, even ate the carrots, and Don, who has never eaten such things as barley and lentil beans (unless unknowingly) ate every bite in his bowl, and asked for seconds. That’s how good it was. So, since that is still on my mind, and was a definite winner in my house, it is what I will use for the recipe today.
I used chicken stock in my soup instead of chicken broth. Stock is made with vegetables and chicken rather than just chicken alone. Kitchen Basics makes an all-natural, unsalted brand that is heart-healthy, meaning it meets the American Heart Association’s food standards for healthy eating. You can use broth, I just recommend the low-sodium brand, if you do, and maybe add some kind of vegetable broth.
Also, when I told Don, and a few others that it had barley in it, even though they have heard of it and have seen it on the shelves in the stores, they asked what is barley, anyway?
Well, you’re in luck, because I’m ready to tell you who don’t know all about barley.
Barley is a wonderfully versatile cereal grain with a rich, nut-like flavor and an appealing, chewy, pasta-like consistency, somewhat resembling wheat berries.
Barley is also a very good source of fiber and selenium, and a good source of phosphorus, copper and manganese.
The fiber in barley helps to correct irregularity, lower your cholesterol and provide intestinal protection.
What I mean by “intestinal protection” is that barley’s dietary fiber provides food for the good bacteria in the large intestine. When these bacteria ferment barley’s insoluble fiber, they produce a fatty acid called butyric acid. To keep from being too boring, I’ll just say that butyric acid is fuel for the large intestine and colon. Barley also produces fuel for the liver and muscles, by making two other acids.
The fiber in barley also helps to prevent blood sugar levels from rising in people with diabetes. Barley and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body’s use of glucose and insulin secretion. Therefore, barley may be an even better breakfast choice than oats for persons with Type 2 diabetes.
There are numerous other reasons to add barley to your diet; I just don’t have enough room. However, barley is known as one of the world’s healthiest foods, so that should tell you something.
Enjoy the soup – it’s easy and very healthy!
Turkey Vegetable Soup with Barley and Lentils
1 medium onion, chopped
2 teaspoons sesame oil
1 roasted turkey breast, diced (about 2 cups)
2 32-oz. boxes unsalted chicken stock
4-5 medium white potatoes, cut in bite-size pieces
3 medium carrots, cut into bite-size chunks
1 cup frozen corn kernels
3 cloves garlic, chopped
1/2 cup green lentil beans
1/2 cup barley
Freshly ground pepper to taste
3 Bay leaves
2 cups water
In skillet, brown onion and garlic in oil. Place in crock-pot, add remaining ingredients, and cook on low until done (4-6 hours). Remove bay leaves and serves with piping hot sourdough bread.
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