NUTRITION INFO:
Phosphorus
Phosphorus, along with calcium, is required for building strong bones and teeth. It also aids in the proper
digestion of niacin and riboflavin and helps kidneys to efficiently excrete waste.
Key Benefits:
Strong bones and teeth, increased kidney effectiveness
Sources:
Barley, Beef, Chicken, Corn, Eggs, Fish, Kamut, Milk, Millet, Oats, Quinoa, Rye, Spelt,
Zucchini
Potassium
Potassium is an essential dietary mineral and electrolyte that helps to regulate blood pressure and heart
function.
Key Benefit:
Lower blood pressure
Sources:
Brussels Sprouts, Carrots, Chard, Spinach, Tomatoes, Zucchini
Selenium
Selenium is essential in small quantities; however it can become toxic at high levels. It is necessary for the
formation of functional protein. Studies have also linked selenium to lower instances of cancer in many
organs.
Key Benefits:
Proper protein production
Sources:
Barley, Brown Rice, Mushrooms, Oats, Rye, Tuna
36
Basic Cooked
Pearl Barley
1
cup regular pearl barley
3
cups water or broth
½ tsp. salt, if using water
Pearl barley requires no soaking. Take a couple of minutes to sort through it and remove
any stones or extraneous materials that may have slipped through the packaging process.
Instant or quick-cooking barley usually cooks in 10 to 12 minutes. Follow package directions
for specifics. Makes 3½-4 cups
Place the inner pot into the rice cooker. Place barley, water and salt (if using) into the inner
pot. Press the “White Rice” button. Cover and allow to cook for roughly 45 minutes, until
barley is tender and moist or the liquid is absorbed. Fluff grains with a fork. Cool before
refrigerating.
Ingredient
s:
11
