Heart-Healthy Winter Recipes

Filed in archive Recipes on June 30, 2006

Isn't the Earth just wonderful? While it's one hot summer in the Northern hemisphere, Down Under it's all chilly. This post, and a few others in the next few weeks, is for our friends in the southern hemisphere. I hope they keep warm this winter.

Keeping warm and healthy is no easy task in this fast-paced day and age. Times have changed, and so have our daily activities. Fortunately, we are now more health-conscious and better food options are also out in the market.

Go Grains Australia is on a campaign to provide healthy winter recipes that are as tasty and filling as traditional winter dishes.

It's good to remember that grain foods are nutritious and filling, and come in a wide variety that can be used in any meal. For example, couscous, rice and pasta are perfect accompaniments to popular winter family meals like casseroles and curries, providing nourishment and wholesome fibre.

Here's one recipe:

Vegetable, Barley and Pasta Soup (with Soy and Linseed Toast)
Serves 4
Preparation Time - 20 mins
Cooking Time - 40 mins

Ingredients:
Cooking oil spray
1 medium onion, cut in thin wedges
1 clove garlic, crushed
1 stick celery, chopped
1 medium carrot, chopped
400g canned tomatoes and herbs
1/4 cup tomato paste
300g can red kidney beans, drained
4 cups (1 litre) vegetable or chicken stock
2 tablespoons Worcestershire sauce
1/3 cup small pasta spirals
1/3 cup pearl barley
2 tablespoons chopped fresh basil
Few drops tabasco sauce (optional)
4 slices soy and linseed bread

Method:
1. Spray a large saucepan lightly with oil, add onion and garlic and stir over medium heat for about 2 minutes, or until onion is soft but not browned.
2. Add celery, carrot, tomatoes, tomato paste, beans, stock, Worcestershire sauce, pasta, barley, basil and tabasco. Bring to the boil, reduce heat, cover and simmer for 30-35 minutes until barley is soft.
3. Serve with soy toast.

Soy Toast: Lightly spray both sides of bread with oil, cut into triangles or strips and bake in hot oven (220oC) for 5 - 6 minutes or grill until lightly browned.