Barley no-stir risotto

Barley no-stir risotto

Barley offers up a delicious and rich tasting alternative to rice in a risotto. With its slightly firm texture and easy preparation this creamy risotto is a breeze because there is no continuous stirring involved.


2 tsp (10 mL) vegetable oil

1 pkg (8 oz/227) mushrooms, sliced

1 onion, finely chopped

4 cloves garlic, minced

1 tsp (5 mL) dried Italian seasoning

1 cup (250 mL) pot barley

4 cups (1 L) vegetable or chicken broth

1/2 cup (125 mL) roasted or sundried tomatoes, chopped

1/4 cup (60 mL) light herbed cream cheese


In saucepan, heat oil over medium high heat and cook mushrooms, onion, garlic and Italian seasoning, stirring for about 15 minutes or until no liquid remains. Stir in barley to coat.

Add broth and tomatoes; bring to boil. Reduce heat to medium-low; cover and simmer gently for 20 minutes. Uncover and cook for about 20 minutes or until barley is tender but firm.

Stir in cream cheese until melted and creamy; cover and let stand 5 minutes before serving.

Makes 4 to 6 servings.

Basmati rice and vanilla soy milk pudding

Basmati rice and vanilla soy milk pudding


1 cup basmati rice

1 cinnamon stick

4 cups vanilla soymilk

6 cups sliced or small cubed fruit: berries, melon, banana, kiwi, orange, pear

15 nuts, shelled and chopped


Rinse rice well. Soak in cold water for 20 minutes then drain.

Combine the rice, cinnamon stick and 2 cups vanilla soymilk in a pot. Bring to a boil, lower the heat and simmer until the soymilk has been absorbed. Add remaining 2 cups soymilk. Bring to a boil, lower heat and simmer for 10 minutes or until milk has been absorbed.

Remove cinnamon stick. Place cooked rice in a large bowl. Fold the fruit into the rice, garnish with nuts and serve immediately. Delicious hot or cold.

Beef and barley soup

What comes to mind when you think about barley? Beer, baby food, and soup are all great examples. Barley is often added to food like soup because it is a great source of additional fibre (1/2 cup of cooked pearled barley contains 2.0 grams of fibre). In a healthy diet, kids 1-8 years old require 19 grams of fibre per day, and kids 4-8 years old need 25 grams per day – so whatever you can do to get some fibre in your diet helps you to have a healthy balanced diet.


1 cup carrots (chopped)

1 cup onions (chopped)

1 cup celery (chopped)

2 tbsp butter

2 cups stewing beef (finely chopped)

6 cups water

6 cups beef broth

1 can of diced tomatoes

1/2 cup dry pearl barley

2 tsp salt

1 tsp ground black pepper


In a large pot, cook onions, celery and carrots with the butter. Once the onions and celery are tender, about 6-8 minutes, stir in the beef.

Cook, stirring often, until the beef is cooked. This should take another 6-8 minutes.

Add the water, beef broth and diced tomatoes. Bring to a boil and stir in the remaining ingredients.

Let the soup cook at a low rolling boil for 30-45 minutes. The barley should be fully cooked and the beef should be tender.

Berry fresh smoothie

Berry fresh smoothie

A delicious smoothie made with fresh Ontario fruit, milk and soft dessert tofu instead of yogurt is a great way to start the day.


1 package Sunrise Dessert Tofu in a flavor of your choice (options include peach mango, coconut, almond, banana, custard)

1 medium banana, ripe

1 cup of fruit juice (eg. orange juice)

1/2 cup of 1% or 2% milk

4 Ontario strawberries

Small handful of Ontario Blueberries


Put all the ingredients in a blender. Blend until smooth.

Serve immediately and enjoy! Feel free to mix up your smoothie with your favourite Ontario fresh picked fruit or substitute different flavours or textures of tofu for something new.

Breakfast panini

Breakfast panini


1/2 pkg tofu, mashed

Pinch of turmeric

1 Tbsp onion, chopped fine

1 Tbsp green bell pepper, chopped fine

1 Tbsp red bell pepper, chopped fine

1 whole wheat panini flatbread

1/2 cup tex-mex cheese, grated

1 Tbsp salsa


Use a fork to mash up the tofu into smaller pieces on a baking sheet. It should resemble the consistency of scrambled eggs. Add a pinch of turmeric for colour.

Mix the chopped onion, green bell pepper, and red bell pepper into the tofu. Bake at 350F for 20 minutes. Check on the mixture and turn as needed to ensure even cooking.

Cut the panini flatbread in half.

Layer on the grated cheese, the tofu mixture, and the salsa onto one half of the flatbread.

Close sandwich with the other half of the flatbread and place onto panini grill, set to medium heat.

Heat and press the sandwich until the cheese has melted and the bread is crisp and golden.

Slice in half diagonally and serve immediately.