Quinoa and barley are two ancient grains that are nutritional powerhouses. Quinoa is a complete protein containing all nine essential amino acids our bodies need. Barley is high in fiber, manganese, and selenium. Both grains are versatile and gluten-free, making them a perfect substitute for wheat.
As the temperatures start to drop, heartier whole grains are ideal for satisfying and nourishing meals. Quinoa and barley shine in fall dishes like stews, salads, and casseroles. Their nutty, earthy flavors pair well with seasonal produce like squash, Brussels sprouts, mushrooms, and apples.
A simple quinoa and veggie stew is perfect for a cozy night in. Sauté onions, carrots and celery, then add broth, quinoa, and chopped kale or Swiss chard. Simmer until the quinoa is tender and the veggies are soft. Season with thyme, salt and pepper. For extra protein, add chickpeas or diced tofu.
Barley risotto is a creamy, comforting alternative to traditional rice risotto. Sauté onion and mushrooms, then add pearl barley and stir frequently while adding broth. Stir in parmesan cheese and fresh herbs at the end of cooking. The barley will become plump and creamy as it absorbs the broth.
For a hearty fall salad, combine cooked quinoa, shredded kale, diced apples or pears, toasted walnuts or pumpkin seeds, and a simple lemon vinaigrette. The nutty quinoa pairs perfectly with the slight bitterness of kale and the sweetness of fruit.
A barley and vegetable casserole makes a satisfying one-pot meal. Sauté a mirepoix of onions, carrots and celery, then add barley, broth and chopped fall veggies like Brussels sprouts, turnips or rutabagas. Top with cheese and bread crumbs and bake until bubbly.
Simmer barley in broth until tender, then mash for a creamy risotto-like side dish to serve with braised meats or roasted vegetables. Stir in parmesan cheese, fresh herbs, and season with salt and pepper. Barley mash makes a great wheat-free substitute for mashed potatoes.
For breakfast, make a porridge of quinoa and amaranth cooked in milk or water and sweetened with maple syrup, honey or chopped fruit. Top your porridge bowl with nuts, seeds, coconut and a splash of cream. Hearty, high-protein and naturally gluten-free, it will keep you full all morning.
Quinoa flour can be used as a substitute for all-purpose flour in muffins, cookies and cakes. Add it to zucchini bread, carrot cake or banana bread for extra nutrition and a slight nutty flavor. Use it in place of up to 1/2 the flour in most recipes.
Barley flour also works well in baked goods, imparting a mild malty flavor. Substitute up to 1/3 of the flour in chocolate chip cookies, brownies or pound cake. The barley flour will add moisture, nutrition and chewy texture to your treats.