Vegan Butternut Barley Risotto || Dairy-Free, Egg-Free, Fat-Free, Oil-Free, Vegan

One grain I don’t see used too often is barley. I think it’s one of my very favorites and it’s really so easy to make. You can use barley in soups, salads, in place of rice or meat in just about any dish, or just by itself it is so nutty and delicious! Barley is high in fiber, and has been proven to help prevent type 2 diabetes, breast cancer, and gallstones. It’s among the list of the world’s healthiest foods.

I came up with this recipe the other day playing around with a few of my favorite vegetables and flavors, creating a super creamy, savory, satisfying sauce to coat my cooked barley creating a “risotto”.

/home/wpcom/public_html/wp-content/blogs.dir/671/71530420/files/2014/12/img_9476.png

Ingredients:

1 cup hulled barley
3 cups low sodium vegetable stock
1/4 cup steamed butternut squash
4-5 steamed baby carrots
1/4 cup drained rinsed chickpeas
3-4 tbsp unsweetened almond milk
1 clove mined garlic
1-2 tsp fine sea salt
1/4 cup chopped steamed broccoli
parsley flakes (optional)

Instructions:

To cook your hulled barley, add 3 cups of stock to 1 cup barley in a large pot with a pinch of salt and bring it to a boil. Once it’s boiling stir well and turn the heat down to a simmer. Continue to simmer for 40 minutes, stirring occasionally. Take off heat and cover for 10 minutes, then “fluff” well.

To make your sauce, add all ingredients to your high speed blender or food processor and blend until smooth and creamy. Pour sauce over your barley and stir well.

Add in your chopped broccoli and mix well. Salt and pepper as desired!

/home/wpcom/public_html/wp-content/blogs.dir/671/71530420/files/2014/12/img_9477.png

I also added parsley flakes on top. It would be great with fresh parsley mixed in! My husband enjoyed this so much, I think it will now be part of our Christmas meal.

I hope you all are able to enjoy this week and the holidays with the ones you love! I wish everyone a very Merry Christmas!

xo Sarah

Advertisements

Garden Vegetable Pizza with a 4 Ingredient Crispy Garlic Whole Wheat Crust || (Vegan, Fat-Free, Oil-Free, Sugar-Free, Dairy-Free, Egg-Free)

IMG_7827.JPG

I love pizza. Who doesn’t?! It’s one of those foods that tops the list for just about everyone. Unfortunately it also tops the list of unhealthy, fat-filled, processed junk foods that we get to feel guilty about eating immediately after. Most pizzas are covered in sugary sauces, cheeses high in saturated fat, and greasy processed meats that literally pile on pounds. This is definitely not a meal you’d typically think of as being healthy, full of good complex carbs, bright colored vegetables, deep leafy greens, and packed with cell-fueling, cancer fighting ingredients. Well let me introduce you to my version!

This crust has just 4 simple ingredients. Let’s get to the recipe!

Crust:
3 cups organic whole wheat flour
1 1/4 cup warm water
1 packet rapid rise yeast
2 tsp garlic salt

Toppings:
Swiss Chard
Spinach
Kale
Zucchini noodles
Chopped zucchini
Chopped red bell pepper
Chopped yellow bell pepper
Chopped sweet onion
Chopped tomato
Chickpeas
Banana peppers

Instructions:

Combine 1 cup warm water and 1 packet of rapid rise yeast – let this set for 3 minutes then combine with your flour and 1 tsp garlic salt. Mix well, adding the 2 extra tbsp of water as needed.
Kneed well into a ball and separate into fourths – roll out one ball very thin and then sprinkle on the rest of your sea salt/garlic powder mix.

Bake on parchment at 400F for 5 mins, take out and add your toppings.
Place back in the oven and reduce heat to 350F. Bake for another 15 minutes or until crust is crispy and fully cooked.

IMG_7826.JPG

I like my crust very well-done and very crispy! You can adjust the cook time to your liking.

As far as toppings go, the more the merrier! Pile on your favorites vegetables. If you like pizza sauce, it’s so easy and simple to make your own – just find a recipe that suites you. I’ve also used things like hummus, pesto, and butternut squash puree in place of sauce, all of which are very good! But my favorite is just pure vegetables with a generous squirt of fresh lemon juice on top.

Considering there isn’t any salt in the actual dough, I am generous when sprinkling it on the top.
You can easily leave it off completely if you prefer!

IMG_7851.JPG

If you like a thicker crust, you can make a flatbread pizza using this same recipe.
Simply roll out the dough and leave it slightly thicker – it’s delicious as well! (Pictured below!)

IMG_7809.JPG

I served this flatbread with a simple zucchini noodle salad – zucchini noodles, Swiss chard, kale, spinach, peppers, lime juice, and garlic salt.

IMG_7805.JPG

I hope you try and enjoy! Have a blessed day everyone.
xo Sarah