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Mexican recipes gone vegan

In honor of Hispanic Heritage Month, and because Mexican food is delicious but often loaded with cheese, we thought we’d share some creative vegan recipes for Mexican classic dishes.

Vegan Nachos

Serves 2-4

  • 1 tbsp canola oil
  • 14 oz. package vegan ground “beef”
  • 15 oz. can of refried beans
  • 15 oz. can of chopped tomatoes
  • 1 tbsp tomato paste
  • ½ red bell pepper, diced
  • ½ green bell pepper, diced
  • 1 medium onion, chopped
  • Taco spice blend
  • 1 3/4 cup grated vegan cheese
  • 1 large bag of plain tortilla chips
  1. Preheat the oven to 350ºF
  2. Heat the oil in a large, deep pan on medium heat. Cook the vegan ground beef until lightly browned.
  3. Add the refried beans, chopped tomatoes, tomato puree, chopped bell peppers, onion and the taco seasoning mix to the pot. Simmer and reduce for 10 – 12 minutes.
  4. While the ground mixture is simmering, arrange the tortilla chips in a shallow casserole dish.
  5. Next spoon the hot mixture over the chips and sprinkle vegan shredded cheese on top.
  6. Transfer to the preheated oven. Bake the nachos for 20 minutes, or until the cheese has melted and is lightly browned.
  7. Serve the nachos hot from the oven along with a cashew sour cream and guacamole, as desired.

Tofu Scramble Breakfast Burrito

Makes 4 large burritos. This recipe is adapted from our cookbook, The Veg-feasting Cookbook

Ingredients:

  • 3 tablespoons soy sauce (tamari)
  • 3 tablespoons tahini (sesame paste)
  • 1 medium onion, chopped
  • 3 medium cloves garlic, minced
  • 1 small zucchini, diced
  • ½ large red or green bell pepper, diced
  • 2/3 cup peas, fresh or thawed frozen
  • 1 package (14-16 oz) firm tofu, crumbled
  • 1 teaspoon curry powder
  • ½ teaspoon turmeric
  • ½ teaspoon ground cumin
  • 2 tablespoons fresh cilantro, chopped

In a small bowl, whisk together the tamari and tahini and set aside.  Heat a little water in a skillet, preferably non-stick, over a medium heat.  Add onions and sauté until soft, about 5 mins. Add the garlic, zucchini, bell pepper and peas and sauté for 5 mins. Add the tofu, curry powder, turmeric and cumin and sauté for 5 more mins. Add the tamari-tahini mixture to the vegetables and tofu and heat through.

Remove from heat, add the cilantro, briefly stir to blend. Set out 4 large tortillas. Divide the scramble mixture between the tortillas in a strip on each, leaving enough tortilla clear to fold over the ends, and then roll into a burrito.

Serve with your favorite salsa and guacamole.

Yam Enchiladas

Yams are used often in cooking in Central and South America. They can grow quite large and may be sold in chunks in Latin American markets. What we call “yams” in this country are in fact a dark-fleshed variety of sweet potato. Although they’re not related to true yams, sweet potatoes make an acceptable substitute in recipes like this one.

Serves 6 to 8. This recipe is also from our cookbook, The Veg-feasting Cookbook

Sauce

  • 2 tablespoons olive oil
  • 2 medium yellow onions, diced
  • 5 cloves garlic, minced
  • ¼ cup sweet paprika
  • 1 tablespoon ground cumin
  • 1 tablespoon whole coriander
  • 1 tablespoon chili powder
  • 1½ teaspoons sea salt
  • 1 bay leaf
  • 6 tablespoons brown rice flour
  • 4½ cups tomato sauce, homemade or commercially prepared

Filling

  • 1½ pounds yam, peeled and sliced into
  • ¼-inch-thick slices (about 4½ cups)
  • 2 cloves garlic, minced
  • 1½ teaspoons cumin
  • 1 tablespoon olive oil
  • 15 –18 small white corn tortillas
  • 3 cups shredded almond or soy cheese
  • ¾ cup diced scallions
  • 6 tablespoons chopped black olives
  • 6 tablespoons diced green chiles
  • ¾ cup soy sour cream
  • Chopped fresh cilantro

Heat the oven to 400°F. For the sauce, heat the oil in a large skillet over medium heat, add the onions and sauté until they are translucent, about 5 minutes. Add the paprika, cumin, coriander, chili powder, salt and bay leaf, stir to blend, and cook for 5 more minutes. Add the rice flour and the tomato sauce and whisk thoroughly. Reduce heat to low and simmer for at least 10 minutes.

For the filling, toss the yam slices with the cumin, garlic and olive oil. Bake on a baking sheet until soft, about 30 minutes. Remove the yam slices and reduce the oven heat to 350°F.

To assemble, pour one third of the sauce in the bottom of a 9 by 13-inch casserole and add one layer of tortillas. Spread half of the yams evenly in the pan, then sprinkle in half of the shredded almond or soy cheese, and half the diced scallions, olives and green chiles. Pour more sauce on top. Add another layer of tortillas, top with the rest of the yams, the rest of the scallions, olives, and green chiles, and cover with the remaining sauce. Sprinkle the remaining cheese evenly over the top.

Cover and bake for one hour, then uncover and bake until the top is browned, 5 to 10 minutes longer. Cut and serve garnished with the chopped cilantro.

Nutritious Bok Choy Recipes

Bok Choy is a member of the cabbage family, although it doesn’t look much like the cabbages we’re used to.  Its texture is more like celery at the bottom and a leafy green such as spinach at the top.

Bok Choy is common in Chinese food, but rarely used in other cuisines.  It is extremely nutritious. It has a particularly high level of calcium, with 870mg per 100 calorie serving, and an absorption rate of 53%.  When you compare that to cow’s milk, which has only 188mg per 100 calorie serving, and an absorption rate of 32%, you can see that it makes a good addition to any diet.

To prepare bok choy, you can wash the leaves and stem, then simply steam or stir fry it.  Sprinkly a little soy sauce on if you like.  Alternatively you can chop it up and use it as you would any other vegetable, in soups, stews, curries or pies. Add this to as many of your recipes as possible, for a real nutritional boost!

For lots of great vegetarian recipes, see The Veg-Feasting Cookbook.

Recipes

  • Broccoli and Bok Choy with Baked Tofu
  • Spicy Thai Soup
  • Zippy Yams and Bok Choy
  • Macaroni with Creamy Tofu Sauce

Broccoli and Bok Choy with Baked Tofu


Makes 6 1-cup servings
This simple recipe is a delicious way to add healthful greens and soy to your diet. It is served with brown rice, but can also be served with pasta or grilled polenta.

2 teaspoons olive oil
1 small onion, finely chopped
2 cups broccoli florets
3 – 4 cups thinly sliced bok choy
2 tablespoons water
4 ounces baked tofu, cut into 1/2-inch cubes
1/4 teaspoon black pepper
2 – 3 teaspoons reduced-sodium soy sauce
6 cups cooked brown rice

Heat oil in a large non-stick skillet, then add onion and cook over high heat, stirring often, 2 to 3 minutes.
Add broccoli and bok choy and continue cooking, stirring constantly, for 2 minutes.
Stir in water, along with tofu, black pepper, and soy sauce. Cover and cook until broccoli and bok choy are just tender and tofu is heated through, about 3 minutes.
Serve over brown rice.


Spicy Thai Soup

Makes 6 1-cup servings

What a delicious way to enjoy healthy green vegetables!

1 tablespoon finely chopped fresh ginger
4 cups Vegetable Broth
2 teaspoons minced garlic
1/2 – 1 jalapeno pepper, seeded and finely chopped (or more to taste)
1 cup sliced mushrooms
1 cup bite-size broccoli florets
1 cup packed finely chopped bok choy
1 green onion, finely chopped, including top
1 tablespoon finely chopped fresh cilantro

Mix broth, ginger, garlic, and jalapeño pepper in a pot and bring to a boil. Add mushrooms and simmer 2 minutes.

Add broccoli and bok choy. Simmer until broccoli is tender but still bright green and crisp, 3 to 4 minutes. Do not overcook.

Stir in green onion and cilantro. Serve immediately.


Zippy Yams and Bok Choy

Makes 4 servings

2 small yams, cut into bite-size chunks
1 onion, quartered and sliced
2 large garlic cloves, minced
1 tablespoon vegetarian Worcestershire sauce
1/2 teaspoon Thai chili paste
2 small heads bok choy, finely sliced
1 juice of 1/2 lemon

Put yams in a deep skillet and just cover them with water. Cover skillet and boil yams for 5 to 10 minutes, until soft when pierced with a fork.

Add onion and garlic and continue to simmer until about half of the water has boiled away.

Add vegetarian Worcestershire sauce, chili paste, and bok choy. Simmer until bok choy is soft. Sprinkle lemon juice over the mixture and serve.

Macaroni with Creamy Tofu Sauce

Makes 8 1-cup servings

Here’s a healthy version of a traditional “comfort food.”

8 ounces dry macaroni
1 tablespoon olive oil
1 small onion, chopped
1/2 bell pepper, seeded and diced
3 cups sliced mushrooms (about 3/4 pound)
3 – 4 leaves bok choy, chopped (about 2 cups)
2 tablespoons finely chopped fresh parsley
2 teaspoons poultry seasoning
1 teaspoon salt, divided
1/4 teaspoon black pepper
2 cups fortified unsweetened soy- or rice milk
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
3 tablespoons rice flour
1/4 cup potato flour
3 tablespoons non-hydrogenated, dairy-free margarine
1 pound firm tofu, crumbled

Cook macaroni according to package directions. Drain and rinse, then set aside.

Heat oil in a large skillet and cook onion over high heat until soft, stirring occasionally, about 5 minutes.

Add bell pepper, mushrooms, bok choy, parsley, poultry seasoning, 1/2 teaspoon salt, and black pepper. Cover and cook until mushrooms are soft and bok choy is just tender, about 5 minutes.

Combine non-dairy milk, onion powder, garlic powder, remaining 1/2 teaspoon salt, flours, and margarine in a blender. Blend on high speed until mixture is thick and smooth.

Add to vegetables, along with tofu and pasta. Stir to mix, then cook over medium-low heat, stirring frequently, until heated through, about 5 minutes.

Mouthwatering Melon Recipes

melonsMelons are large, edible fruits with a thick yellow or green skin, and juicy, fragrant flesh. Since the flesh has such high water content, melons are low in calories even though they are so sweet to taste. They provide potassium, sulphur, Vitamins A and C and Folic Acid.

Watermelon is particularly high in lycopene, an antioxidant, and has iron as well, which makes it the star of the melon family nutritionally speaking.

All melons are particularly delicious in the summer months, at the peak of their ripeness. They can be eaten by the slice, cut into cubes or scooped into balls. They are delicious eaten alone or as part of a fruit or vegetable salad. Pureed melon can be served chilled to make an attractive summer soup.

Recipes:

Read more

Veggie Burger Recipes

While many people enjoy a veggie patty bought frozen from the grocery store, it is not hard to make your own, and well worth the effort. Making your own veggie burgers can give you a lot of scope for experimenting with different flavors.

If you are planning on cooking it on the grill, you will want to ensure that your veggie burger holds together well. Potato starch (powder or flour) is a great ingredient to help bind the patty together, without using eggs. Cooking your burgers in a skillet or on a baking tray in the oven can allow you more leeway in its texture, which may be safer the first time you make them!

There are many veggie burger recipes available online, but here are two of my favorites:

Black Bean Burgers

Makes 6 moderate burgers, or 4 large ones

Ingredients:
• 2 slices of whole-wheat toast (or 1 cup breadcrumbs)
• 1 small onion – chopped
• 1 cup cooked brown rice
• 2 cups black beans
• 1 tablespoon chili powder
• 1 teaspoon salt
• 1 teaspoon cumin
• 2 tablespoons ketchup
• ¼ cup potato powder (or more)


Preheat the oven to 350 F, or warm up the grill.

Put all the remaining ingredients except the potato powder into a Food Processor. Pulse and mix until
well combined. Transfer the mixture into a large bowl, and sprinkle in the potato powder, kneading it
into the mixture until you have a soft dough. Add as much powder as needed so that it holds together
well.

Split the mixture into 6 balls, rolled in your hand, then flatten them to the thickness desired. If cooking
in an oven, place them on a baking tray, sprayed with oil to prevent sticking. Bake for about 12 minutes,
then turn over and bake for 10 more minutes. Cooking times on the grill will depend on the heat of the
grill. Spray the grill with oil first to prevent sticking. Turn over the patties when lightly browned, to
brown on both sides.

Serve alone, with salads, or as a traditional burger in a bun with all the fixings.

Chickpea Burgers

Makes 6 burger patties

  • 2 tablespoons sesame seeds
  • 1 small onion, finely chopped
  • 1 small carrot, finely chopped
  • 1 celery stalk, finely chopped
  • 1 garlic clove, minced
  • 1 15-ounce can chickpeas (garbanzo beans), drained and rinsed, or 1½ cups cooked chickpeas
  • ½ cup cooked bulgur or brown rice
  • 1 tablespoon soy sauce
  • 1 ½ teaspoons curry powder
  • 1 teaspoon ground cumin
  • ½ teaspoon ground coriander
  • 1/8 teaspoon cayenne pepper (optional)
  • ½ teaspoon salt
  • ¼ cup potato flour, or enough to make a stiff dough
  • Vegetable oil spray

Place the sesame seeds in a heavy skillet.  Cook and stir over medium heat for 2-3 mins, until the seeds become fragrant and begin to pop. Grind them in a small spice grinder and transfer to a mixing bowl.  Add the onion, carrot, celery, and garlic. Place the beans in a food processor and pulse until chopped, or coarsely mash the beans with a potato masher, leaving some chunks.

Add the chopped beans to the vegetable mixture along with the cooked bulgur or rice, soy sauce, curry powder, cumin, salt, coriander and cayenne.  Mix thoroughly.

Stir in just enough of the potato flour to form a stiff dough.  Knead for 30 seconds and form into 6 patties. Lightly mist a nonstick skillet with vegetable oil spray. Cook the patties in the skillet over medium heat for about 2 mins, until the bottoms are lightly browned. Turn the patties over, and cook for 2 mins longer, until lightly browned. Serve hot.

Perfect Peanut Recipes

PeanutsAlso called groundnut, goober, or monkey nut, the peanut is the seed of a small leguminous plant, so it is strictly a legume and not a nut. Peanuts are rich in protein and monounsaturated fats, and provide reasonable amounts of dietary fiber. They also contain potassium, calcium, magnesium, and many other valuable nutrients.

While most common as a snack food in this country, they are used as major cooking ingredient in many Asian and African dishes, either whole or as a tasty peanut sauce.

Always try to find dry roasted, unsalted peanuts, either whole or as peanut butter, as many popular sources of peanuts are very high in salt and added fats.

The recipe below is from our own cookbook – The Veg-Feasting Cookbook.

Untitled-1Nigerian Groundnut Stew with Tempeh

In Africa, as well as other places, the peanut is known as the groundnut and is a popular ingredient in many appetizing dishes, like this high-protein casserole.

Serves 4

  • 2 tablespoons corn oil
  • 1 pound tempeh, poached (see chef’s tip) and cut into 1-inch dice
  • 1 large onion, chopped
  • 2 green bell peppers, chopped
  • 1 clove garlic, minced
  • 1 cup peanut butter, or more as needed
  • 1 cup vegetable broth, or more as needed
  • 1 large tomato, peeled and chopped
  • ½ teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 1 cup white or brown rice

Preheat the oven to 350°F. Heat the oil in a large skillet over medium-high heat. Add the tempeh and sauté until browned on all sides, about 5 minutes. Remove with a slotted spoon and place in a casserole dish. In the same skillet, cook the onion, bell peppers and garlic until the onion is transparent, about 5 minutes. Add this to the casserole.

Place the peanut butter in a saucepan and add the broth slowly, stirring to make a thick creamy sauce. Place the saucepan over medium heat, add the tomato, salt and pepper, and simmer gently for 2 minutes; pour over the tempeh and vegetables in the casserole. If the sauce is too thin, add more peanut butter; if it’s too thick, add more stock. Cover and bake for 30 minutes. While the casserole is in the oven, cook the rice according to package directions. Spoon the tempeh casserole over the rice and serve.

Chef’s Tip

Poaching commercially prepared tempeh before using it in a recipe improves its flavor and digestibility. Slice or cube tempeh according to individual recipe, or leave in slabs, depending on use. Place the tempeh in a saucepan, add enough water to cover it and bring to a boil. Reduce the heat to medium and simmer for 10 minutes. Remove the tempeh from the water and proceed with the recipe.

Tofu and Jicama Summer Rolls with Sweet and Sour Garlic Sauce

Summer rolls are a Southeast Asian favorite because they’re so refreshing and versatile. Throughout Southeast Asia, from China, Vietnam, Thailand to Malaysia, fresh noodle rolls are different in each country. My version uses jicama and fried garlic for maximum impact in both texture and flavor, and I pair the rolls with a seductively spicy dipping sauce. My summer rolls reflect the influence of my hometown in Thailand, and are prepared without the cooked rice vermicelli found in other versions; however, feel free to add them if you like. Sweet chili sauce is sold at natural food stores and Asian markets…Pranee Halvorsen

Serves 10

Sauce

  • 4 tablespoons canola or peanut oil
  • ½ cup chopped garlic (about 2 heads)
  • 1 cup sweet chili sauce
  • 1/3 cup vinegar
  • 1 tablespoon water
  • ¼ cup ground peanuts
  • 1 cup fresh cilantro leaves plus
  • ¼ cup chopped fresh cilantro
  • Salt and pepper

To make the sauce, heat the oil in a medium skillet over medium heat, add the garlic, and fry until light golden brown. Whisk the chili sauce, vinegar, water, peanuts and ¼ cup chopped cilantro in a small bowl to blend. Add 3 tablespoons of the garlic along with some of the cooking oil, then add salt and pepper to taste. Set aside.

Filling

  • 1 cup jicama, shredded
  • 1 large red or yellow bell pepper, julienned (sliced very thin)
  • 2 medium carrots, shredded
  • 8 ounces extra-firm tofu, shredded
  • 20 (6-inch diameter) rice paper spring roll wrappers

To make the rolls, place the remaining garlic and oil in a small bowl. Have the jicama, bell pepper, carrot, tofu and 1 cup cilantro leaves ready in separate bowls. Select a saucepan with a diameter slightly larger than the spring roll wrappers, add water to a depth of 1 inch, bring it to a boil, and then keep it simmering over medium-low heat. One at a time, place each spring roll wrapper in the water for 5 seconds then remove and set it on a plate.

Place some of the jicama, bell pepper, carrot, tofu and cilantro on the lower third of the spring roll, leaving a 1-inch border. Sprinkle a little of the garlic over the vegetables. Bring the bottom edge of the spring roll up and over the filling, then tuck in the sides and continue rolling until completely wrapped.

Repeat with the remaining rolls. Cut the rolls in half and serve with the sauce.

Vegan seafood recipes

You don’t have to give up on the flavors and textures of fish when you go vegan.  In addition to vegan seafood products available in the stores, you can make your own.  Here are a few recipes to get you started.

Vegan tuna salad

tuna-salad-sandwichIngredients

  • 1 15-ounce can garbanzo beans, low-sodium, drained and rinsed (or 1.5 cups cooked garbanzo beans)
  • 1 celery stalk, finely chopped
  • 1/4 cup onion, finely chopped
  • 2 tablespoons sweet pickle relish
  • 1/4 cup low fat vegan mayonnaise
  • 1 tablespoon lemon juice (optional)
  • 1 teaspoon mustard of choice (optional)

Coarsely chop garbanzo beans in a food processor or mash beans with a potato masher. Do not over process the beans to a smooth consistency, you want it to have some texture.  Place beans in a bowl with the remaining ingredients and mix well. Chill.

Note: Mashed tofu or cauliflower could also be used instead of garbanzo beans. Read more

Vegetarian Thanksgiving Recipes

Here’s a special selection of Vegetarian Thanksgiving Recipes for the holidays:

Bryanna’s Squash with Wild Rice and Chanterelle Stuffing

almost-no-fat-holiday-cookbookfrom “The Almost No-Fat Holiday Cookbook” by Bryanna Clark Grogan, reprinted with permission.  Serves 6

If you’d like to make a colorful stuffed winter squash the centerpiece and main dish of your vegetarian Thanksgiving, choose a large, meaty pumpkin; Boston marrow squash; turban squash; hubbard squash; banana squash; or the pale blue-grey New Zealand squash, which is my favorite. Read more

Creamy & crunchy cashew recipes

cashewsCashews are native to South America, specifically Brazil, and were introduced by colonists to Africa and India. These regions are the largest producers of cashews today. Cashews are sold both raw or roasted, and salted or unsalted.  Choose raw unsalted

They are a soft and somewhat sweet nut, so can be used to make various dairy alternatives, such as cashew milk, cashew cream and non-dairy cheeses.

A 1-ounce serving of cashews is about 18 whole cashews. Cashews are high in monounsaturated and polyunsaturated fats and a good source of protein. They’re also a good source of magnesium, which is important in over 300 enzymatic reactions in the body. The U.S. Food and Drug Administration (FDA) approved a health claim for food labels that “eating 1.5 oz per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”

Recipes

  • Cashew Cream – basic recipe
  • Vegan Mac n Cheese
  • Cashew Tacos
  • Broccoli and Cashews over Millet
  • Cashew Coconut Date Cookies

Read more

Vegan Backpacking Recipes

Vegan Backpacking Recipes:

Lentil stew for backpackingLentil Stew (per person – multiply up as needed)

Put the following ingredients in a ziplock bag, (multiplying for team members as needed)

  • 1/3 cup green lentils (per person)
  • 1 stock cube
  • 1 tsp onion flakes
  • 1 tsp garlic flakes
  • ½ tsp thyme
  • ¼ tsp rosemary
  • ¼ tsp oregano
  • ¼ tsp Black pepper
  • ½ tsp Cumin
  • Chili flakes (to taste)

Optional –

  • Pre-chopped fresh carrot, broccoli, cauliflower as desired
  • 1/4 cup dried potato flakes to thicken and add calories as needed
  • 1 pita bread pocket per person

At camp, bring 2-3 cups water (depending on how many servings) to boil.  Add lentil mixture and boil until lentils are soft (20 mins), adding any extra veg after 10 mins.  Pour into bowls or eat from the pot, with pita bread on side.

Cashew Curry recipe

Makes enough for 4 meals – 2 people evening meal and lunch the next day!

Put the following ingredients into a ziplock bag:

  • 1½ cups quinoa (or couscous)
  • 2 Tablespoons curry powder
  • ¼ cup dried onion flakes
  • 1 Tablespoon sugar (optional)
  • 1 vegetable low sodium bouillon cube
  • 2 teaspoons garlic powder
  • ½ teaspoon ground turmeric

Put 1 cup raw cashew halves into a separate ziplock bag.

At camp, bring 3 cups water to the boil in a pot.  Add the quinoa mixture.  Let it simmer until quinoa is cooked.  Boil off any excess water, stirring to prevent burning.  Stir in cashews.  Enjoy!

This can be eaten cold for lunch the next day, so bring a suitable container to store it in.

 

20190808_104954Warming Breakfast recipe

Put the following ingredients in a ziplock bag:

  • 1 cup quinoa (rinsed, dry toasted)
  • ¼ tsp salt
  • 1 tablespoon sugar
  • ½ tsp cinnamon
  • ½ cup dried blueberries, cranberries, raspberries and/or raisins
  • 2 tablespoons dried soymilk or coconut milk powder
  • ¼ cup hazelnuts or pecans (dry toasted)

At camp, bring 2 cups water to boil.  Add quinoa mixture.  Simmer until quinoa is cooked.  Serve quinoa in a bowl, topped with nuts.  Milk powder can be included with quinoa mixture, or rehydrated separately and poured over the cooked quinoa.

This recipe would also work with oats, but oatmeal might make it a little harder to clean the pot afterwards!

Best Barley Recipes

BarleyAdd some variety to your grains by experimenting with barley. Barley is considered the first grain to be domesticated and many consider it more digestible than other grains.

The most basic edible form is hulled barley, where the outer inedible hull is removed, but the bran and germ of the grain remain. Pearled barley is steam-processed to remove more of the bran. Most of the barley found in the typical supermarket is pearl barley. Although it is technically a refined grain, it’s much healthier than other refined grains because (a) some of the bran may still be present and (b) the fiber in barley is distributed throughout the kernel, and not just in the outer bran layer. Pearl barley cooks more quickly than whole grain barley.

Barley is rich in nutrients, especially in both soluble and insoluble fiber, which help lower cholesterol and cut the risk of diabetes.  It provides minerals such as manganese, selenium and copper, plus B vitamins and protein.  Like wheat and rye, barley contains gluten, which makes it useful as a flour, but unsuitable for those with gluten sensitivities. Read more

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