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Recipe of the Week: Crockpot Beef & Barley Stew or Soup

Posted Oct 02 2008 3:16pm
My husband and I coach high school Track & Field. That means starting in February our lives and schedules get a little hairy. We spend our afternoons practicing with our athletes or going to track meets, which sometimes last long hours. Now that we're on this healthy living journey meals on the fly are an extra challenge. I'm looking for fast, nutritious meals that can be prepped ahead of time or take nearly no prep at all. Got suggestions? Leave a comment about your fast faves.

When all else fails, get out the crockpot and start creating. I threw all this stuff in the pot and it was ready to go when we got home from practice. This is a hearty meal served up with a crusty whole wheat french bread.

Barley is the hard-hitter in this meal. Barley is a great grain for the heart and has the ability to lower cholesterol, reduce the formation of blood clots, improve digestion and reduce cancer risk, according to THE DOCTORS BOOK OF FOOD REMEDIES by Selene Yeager. Barley is loaded with beta-glucan, a type of soluble fiber that forms a gel in the small intestine. Cholesterol binds to this gel and then is excreted from the body. Maybe more than you wanted to know about barley...

Dorina's Crockpot Beef & Barley Stew

1 lb. grass-fed stew beef or sirloin
3/4 cup pearl barley (Available in bulk at Winco or Kristina's Market.)
1 (14.5 oz.) can diced organic tomatoes (I use Trader Joe's brand.)
1 cup celery, chopped
1 red onion, chopped
1/4 teaspoon cayenne pepper
1 tablespoon dried basil
1 tablespoon parsley, chopped
1/2 teaspoon cracked black pepper
1 (quart) box organic beef or vegetable broth
3 cups water

Serves 4-6

1. Cook meat in crockpot for 1 hour on HIGH.
2. Add other ingredients and cook additional 3 hours (or more) on LOW.
3. Add more liquid as desired, depending on if you want a soup or a stew.
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