fresh mint

barley salad with roasted-spiced fennel & carrot

3rd April 2016

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The plum trees are blossoming. Spring has arrived.

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A delightful spring salad with substance.

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barley salad with roasted spiced fennel & carrot

Serves 4 -6

A perfect salad for the early weeks of spring when the days are still cool and the season´s beautiful ingredients are starting to trickle in.  I love the chewy, nutty texture of the cooked barley, the satisfying sweetness brought out from the roasted vegetables and the earthy spices that bring it all together.  It is lovely served with a bowl of guacamole or creamy hummus and this beetroot salad.

for the salad 

2 cups barley, cooked (see lemon barley water)

3 medium fennel bulbs

5 medium carrots

1 heaped tsp cumin seeds

1 heaped tsp coriander seeds

1 tsp turmeric powder

½ tsp cinnamon powder

tsp chilli flakes or chilli powder

2 Tbsp ghee/oil

⅓ cup fresh roughly torn mint leaves

⅓ cup finely chopped fennel fronds

for the citrus dressing 

zest from one lemon

zest of one orange

3 Tbsp lemon juice

2 Tbsp orange juice

3 Tbsp olive oil

2 Tbsp sweetener, honey, agave, or maple syrup

¼ heaped tsp salt

preparation

1.  Preheat the oven 405 degrees F/210C. Line a baking tray with parchment paper and set aside.

2.  Prepare the barley, following these directions and keeping the water to make a luscious barley lemonade.

3.  Wash the fennel, trim the fennel stalks and fronds (save for the salad), remove the tougher ends and outer layer – cut into small slices.  Wash carrots, peel and cut into medium chunks.  Set aside.

4.  Dry roast the cumin and coriander seeds in a small pan, when lightly toasted turn off the heat and grind to a rough powder with a mortar and pestle.  Add the cinnamon, turmeric, paprika and salt. Stir to combine.

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5.  Spread the vegetables out in one layer on the baking tray, lined with baking paper, drizzle over the ghee and sprinkle over the spice mix, toss the vegetables until they are well coated.

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6.  Place the tray in the oven and roast for about 30 minutes, or until vegetable are browning. Remove from oven and set aside to cool.

make the citrus dressing 

7.  Combine all the ingredient in a bowl and whisk to combine; set aside.

assemble the salad 

8.  Place the cooked barley in a large salad bowl, pour over the dressing ingredients and allow to marinate for 15 – 30 minutes.

9.  Once sufficiently marinated add to the bowl, the roasted vegetables, fresh mint leaves and fennel fronds.  Toss to combine, season with more salt, and a few rounds of freshly ground pepper.

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Goodness shared by Stacey

nutted wild rice salad

21st February 2012

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Sometimes, just a very slight change in your daily rhythm can make a big difference in how you feel…..

Why not go outside to your favourite place in the garden or a favourite corner in your home and take a few minutes to pause – to find your balance.

Your centre.

All healing flows

from this point.

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nutted wild rice salad

Inspired by this post and her amazing talent in capturing a beautiful moment

Wild rice is not a true rice.  The grains are seeds of a North American aquatic grass.  This is why it gives off an oceanic aroma when cooking which is not reflected in its taste.  It has a distinctive nutty flavour and as it cooks, the grains pop open and curl attractively.  Wild rice is never refined.

ingredients 

1 cup raw wild rice (preferably soak overnight as this releases all their nutrients and makes for easier digestion)

5½ cups water

1 cup shelled pecan halves

zest from 1 orange

¼ cup fresh mint, chopped 

¼ cup flax seed oil/olive oil (I use a mixture of both)

cup fresh orange juice

1 tsp salt

freshly ground black pepper, to taste

preparation 

1.  In a medium-sized heavy saucepan, rinse the rice until the water runs clear, drain and pour in 5½ cups water, bring to a rapid boil and adjust the heat to a gentle simmer, cook, uncovered for 45 minutes.

2.  After 30 minutes, check the rice for doneness; you don’t want it to get too soft.  Place in a colander and allow the rice to drain, then transfer the drained rice to a bowl.

3.  Dry-fry pecans in a frying pan, drizzle 2 tablespoons maple syrup over the nuts and mix thoroughly.  Turn off heat and allow to cool.

4.  Add the remaining ingredients to the rice, except the pecans, and toss gently.

5.  Adjust the seasoning to taste.  Let the mixture stand to allow the flavours to develop.   Just before serving, mix in the pecans.  Serve at room temperature.

Goodness shared from Stacey

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