Fish & Chips

Fish & Chips

Fish & Chips

A fan favorite with a healthier twist!

Ingredients
  

  • 3/4 cup barley flour plus for dusting the fish
  • 1 cup beer- preferably a barley beer!
  • 2 teaspoons baking powder
  • 1 lb firm white fish fillets
  • Salt and Pepper
  • 1 bag frozen french fries

Instructions
 

  • Starting with the chips, follow directions on frozen french fries bag and prepare them. Alternatively, if you want to make your own french fries from scratch, do so before beginning your fish.
  • Turn stovetop on medium-high heat and fill saucepan with oil. Let heat while you prepare the fish.
  • In a large bowl, whisk together the flour, salt, pepper, baking powder, and beer until you get a smooth batter that should thickly coat the back of a spoon.
  • Pat the fish dry with a paper towel and dust lightly with flour then dip into the batter. Allow excess to drip off before putting in oil.
  • Cook each fillet for about 3-4 minutes, until the batter is crisp and golden, then place them on paper towels to drain any oil excess.
  • Serve hot and fresh with the french fries.
Barley Summer Salad

Barley Summer Salad

Barley Summer Salad

Prep Time 10 mins
Cook Time 45 mins
Total Time 55 mins

Ingredients
  

For the Salad

  • 1 cup barley
  • 1 large cucumber
  • 1 large heirloom tomato
  • 1/2 medium onion, red or white

For the Dressing

  • 4 tbsps lemon juice
  • 1 tbsp red wine vinegar
  • 2 tbsps olive oil
  • 2 cloves garlic, minced
  • 1 tbsp Italian seasoning

Instructions
 

  • Bering 3 cups of water to boil on the stovetop in a medium-sized pan. Combine barley and reduce to simmer for 30-45 minutes until barley is tender and liquid is absorbed. Stir occasionally.
  • Slice cucumbers into half-moons, dice the tomato and slice the onion. Combine in a medium-sized bowl.
  • In a small bowl, combine all ingredients for the dressing and whisk together.
  • Once the barley is done, mix well with the vegetables. Pour dressing on top and combine. Serve either immediately or put in the fridge and enjoy later!
Charred Corn & Zucchini Barley Salad

Charred Corn & Zucchini Barley Salad

Charred Corn & Zucchini Barley Salad

Prep Time 10 mins
Cook Time 45 mins
Total Time 55 mins

Ingredients
  

For the Salad

  • 3 ears corn, husks removed
  • 2 medium zucchini
  • 1 medium bell pepper
  • 1 cup barley
  • 2 tbsp olive oil

For the Dressing

  • 1/4 cup lime juice
  • 1 tbsp dijon mustard
  • 1 tbsp honey
  • 1/4 cup olive oil

Instructions
 

  • Cook barley on the stovetop. Bring 3 cups of water to boil, pour in the cup of barley, reduce to simmer for 30-45 minutes. When the liquid is absorbed and barley tender, remove from stovetop.
  • Dice zucchini and bell pepper, lathering in 1 tbsp of olive oil, and placing on a kabob stick. With remaining olive oil, lather the corn.
  • Place on heated grill, turning occasionally until all sides cooked and char developed on vegetables.
  • While vegetables are on the grill, combine all dressing ingredients in a small bowl and whisk together.
  • Pull vegetables off the grill. Using a knife, remove the corn kernels from the cob. Combine all vegetables, barely and dressing together. Serve immediately and enjoy!
Southwest Stuffed Sweet Potatoes

Southwest Stuffed Sweet Potatoes

Stuffed Sweet Potatoes

Prep Time 10 mins
Cook Time 1 hr
Total Time 1 hr 10 mins
Servings 4 sweet potatoes

Ingredients
  

  • 4 medium sized sweet potatoes
  • 1/2 cup BARLEY
  • 1.5 cups water
  • 1 tbsp olive oil
  • 2 tsp cumin
  • 1 tsp thyme
  • 3 cups water
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 1 15 oz`can black beans

Instructions
 

  • Preheat oven to 400 degrees F. Line baking sheet with aluminum foil (this makes clean up easier). Scrub sweet potatoes and pat dry. Using a fork, poke holes in each one then place on baking sheet. Place in oven and bake for 45 minutes to 1 hour.
  • While sweet potatoes are baking, bring water to a boil then add barley, 1 tsp cumin, and thyme. Reduce heat and simmer until barley is tender and liquid absorbed about 35-45 minutes.
  • Alternatively: Place water, barley, 1 tsp cumin, and thyme in Instant Pot. Close lid, set to sealing, and turn on to high pressure for 35 minutes. Conduct natural pressure release or quick valve. Drain and rinse when done.
  • About 10 minutes before potatoes are done, heat olive oil in a pan, then add bell pepper, onion, and remaining tsp of cumin. Cook until tender.
  • Drain and rinse can of black beans. Combine barley, pepper, onions, and black beans in a bowl, seasoning with salt and pepper to taste.
  • When potatoes are done, pull out of the oven and let cool. Once cooled, cut a horizontally to open up the potato but not completely apart. Using a fork fluff the inside of the potatoes. Spoon stuffing mixture into sweet potatoes, approximately 1/2 cup per sweet potato. Top with lime, sour cream, salsa, guacamole, and or cheese, and enjoy!
Mexi-Barley Casserole

Mexi-Barley Casserole

Mexi-Barley Casserole

Prep Time 20 mins
Cook Time 1 hr
Total Time 1 hr 20 mins
Servings 8 slices

Ingredients
  

  • 1 cup barley
  • 3 cups water
  • 1 tsp cumin
  • 1 tsp oregano
  • 1 medium onion, diced
  • 3 medium bell peppers, any color
  • 1 lb ground meat, turkey, pork, lamb, beef
  • 1 tbsp garlic, minced
  • 1 16 oz can salsa
  • 1 15 oz can diced tomatoes
  • 1 cup shredded cheese
  • cilantro, chopped

Instructions
 

  • Bring water, cumin, and oregano to boil in a medium saucepan, add barley, cover, and reduce to simmer. Cook for 45-55 minutes or until liquid is absorbed. Alternatively: combine all ingredients in an Instant Pot, set to High Pressure and cook for 35 minutes. Do a natural pressure release for 5 minutes, drain and rinse barley.
  • Preheat oven to 400 degree F 20 minutes before barley is done. Spray a 13x9 inch casserole dish with cooking spray, set aside.
  • Dice onion and chop bell peppers into strips.
  • In a large skillet over medium-high heat add onion and bell pepper strips and saute until tender. Transfer to bowl and set aside.
  • In the same skillet add the ground meat and garlic cooking until done.
  • Spread barley in an even layer on the bottom of the casserole dish, pile onions and bell peppers on top, then add cooked meat. Spread salsa and diced tomatoes over meat, then the cheese on top.
  • Bake in oven for 15-20 minutes until cheese is melted and bubbling. Add cilantro to top before serving.
Sweet Potato & Barley Bake

Sweet Potato & Barley Bake

Sweet Potato & Barley Bake

This sweet potato & barley bake is easy to make, delicious to eat, and packed full of flavor and nutrition!
Cook Time 1 hr
Total Time 1 hr
Servings 6 servings

Ingredients
  

  • 4 cups sweet potato, diced
  • 1 can (15 oz.) black beans, rinsed and drained
  • 1 cup uncooked barley
  • 1 cup corn
  • 2 cans (14.5 oz each) vegetable or chicken broth
  • 1 tsp chili powder
  • 2 tsp cumin
  • 1 tsp garlic powder
  • 1/2 tsp thyme
  • 1/2 cup cilantro, chopped

Instructions
 

  • Preheat oven to 350 degrees F
  • Combine all ingredients, except cilantro, in a 9x13 baking dish sprayed with cooking spray.
  • Bake for 1 hour and 15 minutes, or until liquid is absorbed and barley and sweet potatoes are tender.
  • Remove from oven and let cool for 5 minutes so any remaining liquid can be absorbed. Sprinkle cilantro on top and enjoy!