10 cups water
3 cups low sodium chicken stock
¾ cup pearl barley, rinsed & drained
1 large onion, chopped
2 garlic cloves
½ tsp red-pepper flakes
1 – 28 oz can cannellini beans
6 oz kale
1 to 2 Tbs Parmesan cheese
½ tsp lemon zest
Salt & freshly ground black pepper to taste
Directions: Bring 8 cups of water to a boil in a large pot. Reduce heat, add barley and simmer until just tender, about 1 hour. Add 2 cups of stock to pot & bring to a boil. Reduce heat, add onion, garlic, red pepper flakes. Season with salt & pepper. Simmer until barley is soft, about 20 mins. Add beans, kale and remaining 2 cups of water and 1 cup of stock. Simmer until kale is tender and cooked, about 7 minutes. Divide among 4 bowls and garnish with Parmesan cheese, freshly ground pepper and lemon zest. (Serves 4.)
* I use ¼ cup brown sugar only since protein powder is sweet. You may add a little Stevia if your prefer sweeter muffins.
Optional add-ins: chopped walnuts or pecans, raisins or dried cranberries.
Directions: Preheat oven to 350°. Line a 12-cup muffin pan with liners. Mix all ingredients together. Blend until oats are fully mixed in and batter is smooth. Divide mixture evenly into muffin cups and place into pre-heated oven. Bake for 15-20 mins or until tops are golden. Place on a rack to cool.