vitamin B2

Barley is an ancient grain that makes an excellent base for hearty side dishes, soups and salads.

One cup of cooked barley contains approximately 200 calories. Barley is a good source of fiber, potassium, magnesium, phosphorus, calcium, zinc, manganese, folic acid and vitamins B1, B2, B3 and B6.

Hulled barley, also known as barley grouts, is the whole grain form with only the tough outer hull removed. Pearled barley is less nutritious since the bran has also been removed. Think of this as similar to brown and white rice, with barley grouts being similar to brown rice and pearled barley being similar to white rice.

Try these barley recipes:
Mushroom Barley
Tomato and Barley Vegetable Soup
Mushroom Barley Soup
Barley Greek Salad
Moroccan Chickpea Barley Salad

Like most nuts almonds are packed with nutrients, but also relatively high in fat and calories.

For those who are trying to maintain or lose weight, it’s best to consume almonds in moderation as a portion-controlled snack or as a garnish for salads, grains or cooked vegetables. For those who are trying to gain weight or need extra protein, almonds and other nuts are an excellent option.

Almonds are a good source of protein, calcium, magnesium, phosphorus, potassium, zinc, iron, folic acid and vitamins B2, B3 and E. One ounce of almonds (approximately 23 nuts) contains 163 calories.

Once only found in health food stores, both almond butter and almond milk are now readily available and make healthy and interesting substitutes for peanut butter and dairy milk.

Try these almond recipes:
Asian Noodle Bowl with Spicy Almond Sauce
Wild Rice Risotto with Almonds and Spring Vegetables
Almond Citrus Salad
Quick Cinnamon Almond Rice Pudding
Almond Honey Power Bars
Banana Almond Smoothie