Barley And Spring Vegetable Medley

Barley And Spring Vegetable Medley

Ingredients: 

3 cups baby bok-choy, chopped
1 12-ounce package of ready baked fava bean tofu or ready
    baked soy-based tofu
1 cup dried barley, rinsed
1 cup red cabbage, thinly sliced
1 cup broccoli florets
1 cup carrots, julienned
1 cup snap peas
½ cup green onions, sliced
2 tablespoons toasted sesame seeds
2 tablespoons cilantro, chopped
1 tablespoon grapeseed oil
Salt and pepper, to taste
Sesame-ginger dressing:  

½ cup grapeseed oil
2 tablespoons soy sauce or tamari
2 tablespoons rice vinegar
1 tablespoon sesame oil
1 tablespoon fresh ginger, grated
1 clove garlic, minced
1 tablespoon maple syrup
Pinch of salt, to taste
Directions:
Cook barley until tender, following package instructions, then let
cool. Cut tofu into ½-inch cubes and set aside. Blanch bok choy,
broccoli, carrots, and snap peas until just tender, then plunge them
into ice water bath to retain their vibrant color.

In large bowl, combine barley, vegetables, and green onions.
Toss barley and vegetables with sesame-ginger dressing until well
coated. Top salad with tofu and drizzle on more dressing. Sprinkle
toasted sesame seeds and chopped cilantro over the medley before
serving.
Sesame-ginger dressing:
Prepare sesame-ginger dressing by vigorously whisking together
grapeseed oil, soy sauce, rice vinegar, ginger, sesame oil, garlic, 

maple syrup, and pinch of salt.
Notes: Ice Bathing Vegetables Blanching and ice bathing
vegetables is a technique used to retain their vibrant colors, crisp
texture, and nutritional content. It’s particularly useful when
preparing vegetables to be frozen or to maintain their freshness in
salads.
Directions: 

Wash and trim the vegetables as needed. Cut them into uniform sizes for for even cooking. Bringa pot of water to a rolling boil,using enough water to fully submerge the vegetables.
Carefully place vegetables into the boiling water. Allow them to cook for a short period, typically 1 to 3 minutes, depending on the type of vegetable. Blanching helps preserve color and kill enzymes that can cause loss of flavor and texture.
While the vegetables are being blanched, prepare a large
bowl filled with a generous amount of ice cubes in cold water.
Using a slotted spoon or tongs, quickly transfer the blanched
vegetables from the boiling water to the ice bath. This rapid cooling
process, known as ice bathing, instantly halts the cooking. After the
vegetables have cooled in the ice bath for a few minutes, drain them
and pat them dry with a clean kitchen towel or paper towel.

Light Roasting Nuts and Seeds 

Raw nuts or those that have been lightly roasted at home are healthier than most that have been commercially available roasted nuts and seeds.  That's because, even if they are dry roasted, most commercially available nuts and seeds are heated to a high temperature (over 350' F), which damages their delicate oils, resulting in the formation of free radicals.   The problem with free radicals is that cause lipid peroxidation - the oxidizing of fats in artery walls - the first step in the build up of plaque and atherosclerosis.  If you want to enjoy nuts and seeds with a lightly roasted flavor, I suggest low temperature roasting.  Here is how you can create delicious and healthy roasted nuts and seeds in a manner of minutes.  

Directions:

Preheat oven to 160 - 170 F.  Place a thin layer of nuts or seeds (about 2 cups) on a cookie sheet.  Bake for 15 - 20 minutes.  To enhance the "roasted" flavor, try putting a little liquid aminos or tamari (soy sauce) in a spray bottle and misting the nuts or seeds before cooking.

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