Fabulous Facts on Fiber

Let's start this week off with Fabulous Facts on Fiber in the short video below!

We have the perfect fiber-packed soup for you this week ... our delicious Vegetable Barley! The soup is packed with freshly chopped vegetables and high-fiber pearl barley.

Make It a Meal

     Our Vegetable Barley Soup would not be
     complete without a Turkey Melt atop
     Crumb Brothers Kalamata Olive bread,
     with turkey, provolone, avocado and
     hummus.

How much do you actually know about barley? Here are a few interesting facts provided by www.barleyfoods.org:

• Barley is one of the world's oldest cereal grains.
• The grain is adaptable to many different environments, and is grown world-wide. The United States is the seventh largest barley producer, with both Idaho and Utah (among others) being major producing states. 
• Barley ranks as a high-fiber choice in the world of grains, with pearl barley providing 3 grams of fiber in each 1/2 cup serving (cooked).

What I find most interesting is this ... 

     Barley differs from other grains in that fiber is found throughout the entire kernel, not just in the 

     bran layer, making barley a great source of fiber even if the bran layer is removed.

Wait a minute ... Is pearl barley actually a whole grain?! 

     According to the National Barley Foods Council, pearl barley undergoes more processing,
     resulting in a greater loss of insoluble fiber, trace minerals and micronutrients; however, it
     provides more fiber than many whole grains because the entire kernel contains fiber, not just
     the outer bran layer.

What exactly is a WHOLE grain?

     Grain seeds or kernels in their "natural state" are made up of three parts: the bran, germ and 

     endosperm.

• Bran: the tough, outer skin of the kernel, designed to protect the rest of the seed or kernel. This layer typically contains antioxidants, B vitamins and fiber.
• Germ: this is the embryo of the seed or kernel. This layer also contains B vitamins, some protein, minerals and healthy fats. 
• Endosperm: this is the largest portion of the kernel and is the food supply for the germ. This contains starchy carbohydrates, proteins and small amounts of vitamins and minerals. 

     Processed (cracked, crushed, rolled or
     extruded) grains can still be considered a
     whole grain if the balance of nutrients
     resembles that of the original seed or
     kernel. 

The Whole Grains Council provides excellent tips for identifying, storing and cooking whole grains ... check out the links below:

• Look for the stamp to the right on food packages when you are shopping for whole grain items. 
• Not sure how to best store your precious grains? Click here for more information.
• Want to use your rice cooker for other grains? No problem! Check this out!
• Detailed stove-top cooking times for various grains can be found here, too. 

We hope you enjoy learning about and incorporating new, 

high-fiber whole grains into your daily meals!

Vegetable Barley Soup

Ingredients:
2 quarts vegetable broth
1 cup uncooked barley
2 large carrots, chopped
2 stalks celery, chopped
1 (14.5 ounce) can diced tomatoes with juice
1 zucchini, chopped
1 (15 ounce) can garbanzo beans, drained
1 onion, chopped
3 bay leaves
1 teaspoon garlic powder
1 teaspoon white sugar
1 teaspoon salt
1/2 teaspoon ground black pepper
1 teaspoon dried parsley
1 teaspoon curry powder
1 teaspoon paprika
1 teaspoon Worcestershire sauce

Directions:
1. Pour the vegetable broth into a large pot. Add the barley, carrots, celery, tomatoes, zucchini,  
    garbanzo beans, onion and bay leaves.
2. Season with garlic powder, sugar, salt, pepper, parsley, curry powder, paprika and Worcestershire
    sauce.
3. Bring to a boil, then cover and simmer over medium-low heat for 90 minutes. The soup will be very
    thick. You may adjust by adding more broth or less barley, if desired. Remove the bay leaves before
    serving.

Blog post by: Liz King & Shawnel Stacy

Moroccan Lentil Soup

Looking for a healthy and delicious soup? Try the Moroccan lentil soup from Soup Connections! With all the vegetables, herbs, and spices, this soup will satisfy your nutrient needs along with your taste buds. In the blog post today we are going to talk about lentils which is one of the stars of this soup.

Health Benefits of Lentils

Fun with Fiber
Lentils are high in fiber, which helps with gastrointestinal functioning and can decrease the absorption of fat into the body. Intestinal disorders such as irritable bowel syndrome and diverticulosis can also be prevented through high fiber consumption. Fiber also helps with controlling blood sugar and contributes to heart health by binding to cholesterol and preventing build-up in the arteries! Fiber can helps the stomach feel fuller which can help you eat less and prevent weight gain.

Powerful Protein

Protein is a huge part of lentils! In a ½ cup serving of lentils, 33% of the calories come from protein. The protein in lentils improves satiety which helps you feel fuller longer.  One of the most important roles of protein is maintenance of lean muscle mass. This means that when you eat protein, your body will use the consumed protein for its functional needs instead of breaking down the protein in your muscles and organs. Consuming protein can also lead to stronger muscle mass in your body as well!

Complex Carbohydrates

Lentils also are an excellent carbohydrate source.  Carbohydrates are a complex sugar, which are broken down into glucose, which is the brain’s preferred source of energy. Eating carbohydrates helps give you energy to function, since fat and protein take longer to digest. However, since lentils are a complex carbohydrate, they take a bit longer to digest than a simple sugar.  This means that they will provide energy for you for a longer amount of time than simple sugars.

Varying Vitamins and Minerals

Packed with nutrients, lentils can be a great addition to any meal.  Folate, selenium, iron, and magnesium are all packed into lentils. These can all contribute to greater heart health and body functioning.

Are you thinking about experimenting with lentils now? Try out our Moroccan Lentil soup!  To make it a meal try pairing it with Moroccan salad with cilantro orange dressing (recipe below), a slice of bread and a glass of milk.  And while you’re savoring your lentils think about all the wonderful health benefits you are receiving.

Enjoy!

Moroccan Lentil Soup

12 servings, about 1 ¼ cups each | Active Time: 30 minutes | Total Time: 1 ½ hours

Ingredients:

· 2 teaspoons extra-virgin olive oil
· 2 cups chopped onions
· 2 cups chopped carrots
· 4 cloves garlic, minced
· 1 teaspoon ground cumin
· 1 teaspoon ground coriander
· 1 teaspoon ground turmeric
· 1/4 teaspoon ground cinnamon
· 1/4 teaspoon ground pepper
· 6 cups vegetable broth or reduced-sodium chicken broth
· 2 cups water
· 3 cups chopped cauliflower (about 1/2 medium)
· 1 3/4 cups lentils
· 1 28-ounce can diced tomatoes
· 2 tablespoons tomato paste
· 4 cups chopped fresh spinach or one 10-ounce package frozen chopped spinach, thawed
· 1/2 cup chopped fresh cilantro
· 2 tablespoons lemon juice

Preparation:
Heat oil in a soup pot or Dutch oven over medium heat; add onions and carrots and cook, stirring occasionally, until softened, about 10 minutes. Stir in garlic and cook for 30 seconds. Add cumin, coriander, turmeric, cinnamon and pepper; cook, stirring, until fragrant, about 1 minute.

Add broth, water, cauliflower, lentils, tomatoes and tomato paste; bring to a boil. Reduce heat and simmer, partially covered, stirring occasionally, until the lentils are tender but not mushy, 45 to 55 minutes. Stir in spinach and cook until wilted, 5 minutes.

Just before serving, stir in cilantro and lemon juice.

Moroccan Salad with Orange Cilantro Dressing

Serves: 4

Ingredients:
For the salad
· ½ cup bulgur, uncooked
· ½ cup pitted dates, chopped
· ½ teaspoon salt
· ¼ cup pistachios
· 1 orange, peeled and cut into sections
· 2 cups baby spinach leaves

For the dressing
· 1 orange, peeled
· 1 tablespoon olive oil
· 1 tablespoon apple cider vinegar
· ½ teaspoon salt
· ½ cup fresh cilantro leaves, packed
· 2 tablespoons water to adjust consistency

Instructions:
1. Cook the bulgur according to package directions, adding the dates and salt just at the end of the cooking time. This helps soften the dates a bit and gives the bulgur good flavor. Cool the bulgur for 20-30 minutes for a cold salad.

2. In a food processor, combine all the dressing ingredients except the cilantro. Puree until smooth, removing any pieces of orange that can't be broken down any further. Add the cilantro to the smooth mixture, pulse a few times, and set aside.

3. Toss the cooled bulgur and dates mixture with the other salad ingredients. Drizzle or toss with the dressing. Serve immediately.

Recipe from Pinch of Yum

http://pinchofyum.com/moroccan-salad-cilantro-orange-dressing 

Sweet Potato & Black Bean Chili

Welcome back to Soup Connection for another fun and tasteful season! We have some exciting new soups this year, along with some of your favorites from before. This week we are serving a past favorite ... Sweet Potato and Black Bean Chili. This hearty soup will warm you up during the cold winter evenings with its great combination of spices and ingredients.

 This recipe is also full of healthy carotenoids! 
Wait ... carotenoids? What are they?

Carotenoid Basics

Carotenoids are the orange, red, and yellow pigments found in fruits and vegetables that contain important nutrients, and are the main source of Vitamin A in our diet. The soup this week is full of sweet potatoes, tomatoes and bell peppers, which all contain high levels of carotenoids. Studies have found fruits and vegetables act as antioxidants and can be protective against oxidative stress, inflammation, some cancers and eye diseases. Also, it has been shown people who eat high amounts of fruits and vegetables are at lower risk for many chronic diseases.

Where Can I Find Carotenoids?

Carotenoids are found in fruits and vegetables that are yellow, orange and red throughout the entire food (see the chart for great examples).

How Do I Know If I Am Getting Enough Carotenoids?

When you pick up your soup this week, we will have a scanning device which measures the carotenoid levels in your skin. The more fruits and vegetables you eat, the higher your value will be! Stop by the display table to have your hand scanned - it will only take a minute!

We will also have the scanners available on the last day of your Soup Connection pick-up to test your level again, allowing you to see if improvements were made over the seven weeks of Soup Connection.

What Do My Results Mean?

Very Low		Average		Very High
0	10,000	20,000	30,000	40,000	50,000

• A lower level indicates you need to increase your consumption of fruits and vegetables to get adequate healthful nutrients. 
• An average level indicates you are consuming an adequate amount of fruits and vegetables; but slipping more fruits and vegetables into your meals would be beneficial. 
• A higher level indicates you are eating high carotenoid fruits and vegetables. Make sure you are eating a good variety ... and keep up the good work! 

Make It a Meal

Sweet Potato and Black Bean Chili is great served alongside a tasty loaf of Ciabatta bread from Crumb Brothers. At home you can garnish your chili with a ripe avocado, shredded cheese, and/or a dollop of sour cream.

Add some color and more carotenoids to your meal by adding a mixed green side salad topped with red, orange and yellow peppers. For a refreshing dessert, try a couple of fresh orange slices.

Check out the video (& recipe) below for delicious, carotenoid-packed, Roasted Vegetables:

Blog Content, Recipe & Video by: Mary Ann Jorgensen and Shelley Heap