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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

"In the age of acorns, before the times of Ceres, a single barley-corn had been of more value to mankind than all the diamonds of the mines of India."
-Henry Brooke, Writer

The refrigerator light goes on...

Not only is my mom really cool, but she can be relied on for some great meals. Not long ago she served a variation of this barley dish that I loved so much I couldn't help but tweak it a bit. There's not much different except that I added the pork tenderloin where she has generally served this as a side dish. It's a warm and hearty dish full of savory flavors and the barley is so good for you with a ton of fiber.

Fiber

Fiber is not one particular food but the part of plant foods that your body can’t digest -- what your grandma called roughage.  She might have thought of getting more roughage as eating more greens and beans but there’s so many other great sources of fiber.

Technically fiber is a carbohydrate but is not absorbed into the body like other carbs because humans don’t have the enzymes to break them down.  As a result foods that are high in fiber are generally lower in calories.  

Most people need to increase the amount of dietary fiber in their diet.  The average American only eats foods with 10 – 15 grams of fiber per day but 25 – 30 grams is optimum.  

Higher fiber diets have been associated with lower rates of heart disease, diabetes, diverticulosis as well as lower cholesterol and reduced risk of metabolic syndrome.   

There are two types of fiber – soluble and insoluble:
 
•  Soluble fiber is often called a “sticky” fiber, and is the one that is more effective in lowering cholesterol.  It is found in dried beans and grains, such as oat bran, oatmeal and rye.  Almost all fruits, such as apples, grapes, peaches, oranges and pears, are high in soluble fiber (think sticky fruits). Most vegetables are high in soluble fiber as well.  

•  Insoluble fibers are found in whole grain products, such as whole wheat flour, breads and pastas.  Cereal grains like rice, wild rice and seeds are high in  insoluble fiber.

The easy way to get more fiber in your diet is to eat more fruits and veggies.  Also eating more whole grains and nuts can be good sources of fiber. 

Pork Tenderloin with Barley Casserole

Servings = 4 | Serving size =about 2 cups

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3.

This recipe keeps well. Reheat gently.

4 Tbsp	light spread (like Promise Buttery Spread Light or Smart Balance Light)
1 medium	onion (diced)
1 large	carrot (peeled and diced)
1 lb	crimini mushrooms (sliced)
1/2 large	red bell pepper (diced)
1 cup	barley
1/2 tsp	salt
1 Tbsp	fresh sage (minced)
	fresh ground black pepper (to taste)
1 lb	pork tenderloin (cut into 1/2 inch cubes)
2 cups	low sodium chicken or vegetable broth
1/2 cup	water

Preheat the oven to 325°F.

Place the light spread in a large sauce pan or medium Dutch oven over medium heat.

When the spread is melted add the onion and carrot. Cook for about 5 minutes, stirring frequently, until the onion is slightly soft.

Add the mushrooms and cook, tossing frequently, until the mushrooms are lightly browned.

Add the red bell pepper, barley, salt, sage, pepper and pork. Stir and add the chicken stock and water.

Stir and cover the pot and then place in the oven. Check about every 14 minutes to make sure that there is enough liquid. Add water 1/4 cup at a time as needed. Total cooking time will be about 45 - 60 minutes, or until the barley is tender but not gummy.