Guest Post By: Alexis Martinez, Aramark Dietetic Intern
Most people know that grains are one of our 5 food groups. Despite this, most people can only think of a few grains off the top of their head. That’s because we typically eat the same few grains over and over. The most common grains in the American diet are wheat, corn and rice. Although these are good sources of grains, there are many others to choose from! Quinoa, buckwheat, farro and barley are just a few of many whole grains that are readily available at many grocery stores for you to add into your diet! Whole grains are especially important as consuming them reduces the risk of heart disease, reduces constipation, helps with weight management, and provides many nutrients essential to the body.
For men, 6-8 ounces of grains is recommended each day and for women 5-6 oz is recommended. Half of all the grains you eat each day should be whole grains. Check out this delicious chili recipe below. It has many of the same ingredients as your favorite home cooked recipe but with the addition of barley for a hearty, nutty taste!
Chili con Barley
Ingredients
1 cup quick-cooking barley
2 tablespoons olive oil
2 large onions, chopped
2 large carrots, chopped
2 teaspoons chopped garlic
2 stalks celery, chopped
1 tablespoon cumin
1 tablespoon chili powder
1 tablespoon dried basil
1 can black beans
1 can chickpeas
1 can tomato sauce
2 tablespoons lemon juice
Shredded cheese for serving
Instructions
In a large stockpot, heat the oil over medium heat. Add the onions, carrots, garlic, and celery and sauté them for about 5 minutes. Add the spices and the barley and cook them for about 2 more minutes. Add the beans, tomato sauce, and lemon juice and simmer the chili for about 30-40 more minutes, stirring often, until the barley is tender.
Serve in bowls and top with your favorite shredded cheese!
Nutritional Information
Per serving: Calories 280, Fat 5g, Carbohydrates 52g, Protein 9g
Yields 8 servings
Cook time: 30-40mins
Alexis Martinez is a dietetic intern for Aramark. Originally from Albuquerque, New Mexico, Alexis enjoys spending her time reading, cooking, watching Netflix and is currently busy planning her upcoming summer wedding.
No information on this site should be used to diagnose, treat, prevent or cure any disease or condition.
About Emily Dudensing
Emily Dudensing is a registered dietitian nutritionist (RDN) and the Director of Nutrition Services for Lemond Nutrition.
Emily is committed to educating and giving the community around her science-based nutrition information, allowing them to make educated decisions for their family and themselves. What she loves most about nutrition and dietetics is the practicality of it. It applies to everyone! However, Emily understands that what may be a basic human need, often brings about a wide array of challenges, as well as opportunities. Emily seeks to help each client who walks into her office change the way they think about food, ultimately leading to healing and freedom. Emily works with all ages and all nutrition needs, with a special passion for serving those both Type 1 and Type 2 Diabetes, and those navigating eating disorders and disordered eating.
Emily completed her undergraduate degree in Nutrition and Dietetics at Abilene Christian University, followed by her dietetic internship at Texas Health Resources- Presbyterian Dallas. She has assisted in opening Lemond Nutrition practices in Rockwall, Texas and now, Lubbock, Texas, where she currently practices.
Emily is married to her husband, Emery, and enjoys life with their three active boys.