Tasting Friday, 2/23, 6:00 – 7:30pm
On sale this week at our co-op — organic Lacinato kale, organic blueberries, and organic mangos! These deeply colored foods are packed with antioxidants and Vitamins A, C, and E.
On Friday, we’ll be sampling two new recipes to show you how easy it is to keep things exciting and colorful in the kitchen. Stop by for a taste of our delicious Blueberry Barley Salad with a Mint & Lime Vinaigrette and Berry, Mango, & Kale Smoothie!
Blueberries and mangos are certainly a fun way to add more vibrant colors to the diet. Blueberries get their intense color from anthocyanins, which are antioxidants that have been shown to reduce stress and prevent disease within the body. In addition to their antioxidant properties, blueberries are packed with fiber and vitamin C. They also contain Omega 3s which can help lower blood pressure and blood cholesterol levels. This week we incorporated blueberries into our Blueberry Barley Salad with a Mint & Lime Vinaigrette! The dynamic duo of blueberries and barley can help to improve the digestive system and reduce the risk of developing heart disease.
This week we are also featuring a Berry Mango Kale Smoothie. The addition of the mangos is a sure way to turn a smoothie into a tropical dream come true! In addition to the rich flavor that mangos provide, they are high in potassium and magnesium. The potassium aids in the regulating blood pressure levels and helps to balance fluid levels within the body. The other powerful ingredient in this smoothie—kale! Kale is high in fiber and water content; this is the main reason why kale is so great for the digestive system!
Both these recipes are great ways for anyone looking to incorporate more whole foods, fruits, and vegetables into their diet!
Blueberry Barley Salad with Mint Lime Vinaigrette
Adapted from blueberrycouncil.org
Makes 8 cups
1 cup uncooked barley
3 cups + 3 cups water
2 T olive oil
2 T apple cider vinegar
2 T lime juice
1 t lime zest
1 t sugar
½ t salt
¼ t pepper
2 T chopped fresh mint leaves
2 cups fresh blueberries
2 cups baby kale blend, arugula, or watercress
1 cup chopped fresh mango
½ cup sliced almonds, toasted
¼ cup chopped red onion
1. Place 1 cup barley in a container and cover with 3 cups of fresh water. Let soak on your countertop for several hours (put it in the bowl before you go to work, or even before you go to bed the night before).
2. Over high heat, bring the soaked barley and water, uncovered, to a boil.
3. Cover, and reduce the heat to low.
4. Allow the grain to simmer for 45 minutes*. Do not add salt until AFTER it is cooked, since it can block absorption of water.
5. Once cooked, it will always retain some chewiness. You’ll know your boiled barley is done when 20 percent of them have burst open.
6. Allow cooked barley to cool.
7. In a serving bowl combine olive oil, vinegar, lime juice, lime zest, sugar, salt, and pepper until blended. Stir in chopped mint.
8. Add cooked barley, blueberries, baby kale blend, mango, almonds, and red onion; tossing until evenly coated.
9. Serve at room temperature or chilled.
*if you use a pressure cooker, the barley could be done in only 15 minutes
Berry, Mango & Kale Smoothie
Adapted from goodlifeeats.com
⅔ cups orange juice
1 cup fresh kale leaves
1½ cups fresh or frozen mixed berries
1 cup fresh or frozen mango chunks
½ – 1 cup water, according to preference
1½ T chia seeds
1. In a blender, add the orange juice, kale, frozen fruit, 1/2 cup water, and chia seeds.
2. Blend on high speed, or using the “smoothie” setting if available on your blender, until the mixture is completely smooth.
3. If the mixture is too thick, add the remaining 1/2 cup of water, as needed, until preferred consistency is achieved.
4. Pour mixture into glasses and serve immediately.