Beef Barley Soup


1 tablespoon vegetable oil
3/4 pound boneless beef top round steak, trimmed and cut into 1/2-inch pieces
3 cans (about 14 ounces each) reduced-sodium beef broth
2 cups unpeeled cubed potatoes
1 can (about 14 ounces) diced tomatoes
1 cup chopped onion
1 cup sliced carrots
1/2 cup uncooked pearl barley
1 tablespoon cider vinegar
2 teaspoons caraway seeds
2 teaspoons dried marjoram
2 teaspoons dried thyme
1/2 teaspoon salt
1/2 teaspoon black pepper
1-1/2 cups sliced green beans (1/2-inch slices)


  1. Heat oil in large saucepan or Dutch oven over medium heat. Add beef. Cook and stir until browned on all sides.
  2. Stir in broth, potatoes, tomatoes, onion, carrots, barley, vinegar, caraway seeds, marjoram, thyme, salt and pepper. Bring to a boil over high heat. Reduce heat to low. Cover and simmer 1-1/2 hours.
  3. Add green beans. Cook, uncovered, 30 minutes or until beef is fork-tender.

Makes 4 servings.

Source: Irish Cooking Bible

Oat and Seed Bars


1-1/2 cups rolled oats
1 tsp baking powder
1 tsp baking soda
1 tsp ground cinnamon
2 large ripe bananas
1/4 cup melted coconut oil
2 to 3 Tbsp maple syrup
1/2 cup pumpkin seeds or sunflower seeds
1/2 cup dried cranberries
1/4 cup chopped walnuts
1/2 cup mini chocolate chips


  1. Preheat oven to 350ºF (180ºC). Grease 8-inch square baking dish or line with parchment paper.
  2. In food processor, blitz oats until coarsely ground. (They don’t have to be finely ground. It’s okay if you see some bits.)
  3. In large bowl, combine ground oats, baking powder, baking soda, and cinnamon.
  4. In small bowl, mash bananas with a fork. Add melted coconut oil and maple syrup. Mix together.
  5. Add banana mixture to dry mixture and mix until combined. Fold in seeds, cranberries, walnuts, and chocolate chips. Place mixture in square baking dish and flatten with spatula.
  6. Bake for 18 to 20 minutes. Let cool for lo minutes before removing from the pan. Cut into bars. Keep in fridge for up to 1 week, or freeze for up to 3 months.

Makes 8 bars.

Source: Alive magazine

Peruvian-style Quinoa Tamales with Sarza Criolla


2 cups of quinoa rinsed
1/4 cup rice flour
2 tbsp salt
1 tsp black pepper
1/2 tbsp turmeric or 2 tbsp aji panca paste
2 tsp ground garlic
1/4 cup grape seed oil or oil of preference


1 tsp turmeric
1 tsp garlic
1/4 cup of grape seed oil
1 small size yellow onion diced
1 medium size zucchini, diced small
1 medium size goose-neck squash, diced small
1 pint diced mini portabella mushroom
2 roasted and diced poblano or hatch peppers

Sarza Criolla

1 med size red onion thinly sliced and rinsed
1 large lime
salt to taste


Softened banana leaves or soaked corn husks


  1. Cook the quinoa until soften making sure not to overcook about 15 minutes.
  2. Drain but do not rinse.
  3. In a pot heat the oil and add the turmeric or aji, and the garlic and sauté lightly being careful not to burn the garlic.
  4. Add the cooked quinoa, add the salt and pepper and continue to cook together for about 3 more minutes.
  5. Remove from heat and incorporate the rice flour.
  6. To make the filling, Heat a medium size pot and add the oil.
  7. Add the onion and sauté until translucent.
  8. Add the garlic and cook for an additional minute.
  9. Incorporate the rest of the ingredients and cook until tender but careful not to overcook.
  10. Remove from heat and allow to cool for 5 minutes.
  11. To assemble the tamales place about a 1/4 of a cup of quinoa in the center of the husk or banana leaf and put a spoon full of the filling in the center. Carefully wrap the husk to form the tamale and wrap them individually tightly in aluminum foil and set aside. Once all the tamales are done place them in a pot and cover them in water and place the lid on the pot. Cook the tamales for 30 minutes and remove them from the water. Allow the to rest for at least 10 minutes before serving them.
  12. To make the sarza simply put the onions in a bowl and add the salt and lime juice and allow them to cure for about 5 minutes. If you prefer to make spicy add a slice of pepper to the onions.
  13. Plate the tamale out of the wrap on a plate and top it with the sarza. Enjoy!

Makes 12 servings.

Source: Chef Karla Flores-Ybaceta

Wheat Berry Salad with Melon and Feta


3 tablespoons extra-virgin olive oil
2 tablespoons white wine vinegar
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/2 teaspoon tomato paste
1-1/2 cups cooked wheat berries
1 cup sliced English cucumber
1 cup chopped watermelon
1 cup yellow grape tomatoes, halved
3 tablespoons chopped fresh mint
2 ounces feta cheese, crumbled (about 1/2 cup)
2 tablespoons unsalted sunflower seed kernels


  1. Combine first 5 ingredients in a large bowl, stirring well with a whisk.
  2. Stir in wheat berries. Toss to coat.
  3. Stir in cucumber, watermelon, tomato, and mint. Toss to coat.
  4. Sprinkle with cheese and sunflower seeds before serving.

Makes 4 servings.

Source: Everyday Whole Grains

Vegetarian Beet Loaf


1 pound beets (8 to 10), trimmed
1/4 cup rolled oats
Kosher salt and freshly ground black pepper
1 small head cauliflower, separated into small florets
1 pound portobello mushrooms, coarsely chopped
8 ounces hazelnuts (about 3/4 cup)
2 tablespoons extra-virgin olive oil
1 small yellow onion, minced (3/4 to 1 cup)
2 or 3 cloves garlic, minced
1 carrot, trimmed, peeled, and diced (about 1/2 cup)
3 tablespoons Montreal steak seasoning
1 cup cooked barley
1 cup cooked quinoa
1 large egg
1 large egg yolk
1/2 cup chopped fresh flat-leaf parsley
1/2 cup tomato paste
3 tablespoons honey


  1. Preheat the oven to 350ºF.
  2. Put the beets and oats in an 8- or 9-inch square baking pan, add about 1/2 cup water, season lightly with salt and pepper, and stir to mix. Cover tightly with aluminum foil or a lid and roast the beets for about 1 hour or until easily pierced with a fork. Let the beets cool until you can handle them. Slip the skins off the beets and cut into large chunks.
  3. Pour water into a large saucepan to a depth of about 1 inch. Add the cauliflower, season lightly with salt and pepper, cover tightly, and bring to a boil over high heat. Reduce the heat and simmer until fork-tender, about 15 minutes. Drain and set aside until needed.
  4. In a meat grinder fitted with a large-hole plate, grind the beets, mushrooms, and hazelnuts so they are coarsely chopped. Alternatively, use a food processor fitted with the metal blade, but take care not to overprocess. The mixture should be chunky and textured.
  5. In a large saute pan, heat the oil over medium-high heat. Add the onions and garlic and cook, stirring, until the onions begin to soften, 2 to 3 minutes. Take care that the garlic does not burn.
  6. Add the carrot and cook, stirring, until barely fork-tender, about 10 minutes.
  7. Add the ground veggie mixture, the cauliflower, and the Montreal seasoning and stir to mix. Season to taste with salt and pepper.
  8. Stir in the barley and quinoa and, when well mixed, transfer the mixture to a rigid plastic container with a tight-fitting lid or similar container. Let the mixture cool, and then refrigerate, tightly covered, for about 2 hours. The goal is to chill the mixture.
  9. When chilled, transfer the mixture to a large mixing bowl and add the egg, egg yolk, and parsley. Mix well, and then spoon the mixture into a 6-cup terrine mold (or a 9-by-5-by-3-inch loaf pan or similar pan). Push the mixture into the mold so that it fills the corners, and smooth the top. Wrap the terrine mold with plastic wrap and weight the top with cans of food (such as tomatoes or beans) or another weight. Refrigerate the weighted terrine for 12 hours or overnight.
  10. Preheat the oven to 350°F.
  11. Unwrap the terrine mold and bake for about 45 minutes or until the loaf is hot in the center.
  12. In a small bowl, whisk together the tomato paste and honey. During the last few minutes of baking, brush this over the top of the loaf. Serve hot.

Makes 6 to 8 servings.

Source: So Good