Toasted Barley & Heirloom Tomato Salad

HomeClinics & ProgramsELLICSR KitchenToasted Barley & Heirloom Tomato Salad

Skill Level	Easy

Preparation Time	10 minutes	Total Time	35 minutes
Servings	6	Cost Per Serving	$2.68

1/2 cup	Pot Barley
1 1/2 cups	Vegetable or Chicken Stock, or Water
10	Black Cured Olives,pitted and roughly chopped
1/4 cup	Fresh Basil,torn
1/2 cup	Zucchini,julienned (sliced into thin matchsticks)
1/4 cup	Red Onion,thinly sliced
1/2 cup	Fresh Mozzarella or Ricotta
1 clove	Garlic,minced
1 tbsp	White Wine Vinegar (or any vinegar)
1 1/2 tbsp	Extra Virgin Olive Oil
To Taste	Sea Salt and Freshly Ground Black Pepper

In a large pot over medium heat add 1/2 a tablespoon of oil, and add barley, stir and toast for about 3 minutes. Add stock or water and bring to a boil. Cover with a lid reduce the heat to low and simmer for about 25 minutes or until the barley is tender. Drain remaining liquid.
Combine barley, tomatoes, olives, zucchini and onion. Mix well and place in a large bowl.
Combine garlic, vinegar, olive oil, salt and pepper to taste, mix well and dress the tomatoes.
Roughly chop the mozzarella or crumble the ricotta. Top the salad with cheese and basil and serve.

PDF link to nutrition facts table for toasted barley and tomato salad

Organic foods are grown using natural pesticides and fertilizers, are not genetically modified (non-GMO), and are free of growth hormones and antibiotics. Conventional (non-organic) farming may use chemical pesticides and fertilizers. The Canadian Food Inspection Agency (CFIA) visits farms and food production facilities to make sure they are following organic practices to be certified as organic. CFIA tests conventional foods to make sure any pesticides or other chemicals are within levels considered to be safe according to Health Canada.
Are organic foods more nutritious? Studies researching whether there is a difference between organic and non-organic foods have not found differences in their nutritional value.
Local produce is often higher in nutrients than imported produce, as it hasn’t spent as long in transit and therefore tends to be fresher when purchased.
For vegetables and fruits where you eat the peel, try to choose organic versions if you can. The Environmental Working Group has a list of the foods they have determined to be highest in pesticides. You may decide to purchase organic versions of these foods to reduce your exposure to pesticides.
Use tap water to rinse your vegetables and fruits. Rinsing for 30 seconds can help lower the amount of pesticides on your food.