Two recipes here- one is with hot spices or other favorites, the other is with coconut cooked chard.
1. Cook 1 cup Pearl Barley. And read this article to see how and why to incorporate barley into your diet if you aren't allergic or gluten-intolerant. It takes 3/4 of an hour but its all just simmering- no stirring or anything.
To cook pearl barley: In medium saucepan with lid, bring 3 cups water to a boil. Add 1 cup pearl barley and return to boil. Reduce heat to low, cover and cook 45 minutes or until barley is tender and liquid is absorbed. Makes about 3 to 3-1/2 cups.In a crock pot or slow cooker: Place 2-1/2 cups boiling water, 1 cup pearl barley and 1/2 teaspoon salt in crock pot or slow cooker. Cover and cook on HIGH for approximately 1 hour and 45 minutes.
Read more: How to Incorporate Barley Into a Diet | eHow.com http://www.ehow.com/how_2300128_incorporate-barley-diet.html#ixzz1GVRYiyKY
NOTE: Links above have problems. Here is an update 8/11: Cook barley: http://www.ehow.com/how_2210635_cook-barley.html
Incorporate barley: http://www.ehow.com/how_2282790_incorporate-whole-grains-diet.html
2. Also cook rice. 1 1/2 cups sushi rice with 2 1/4 water in covered microwave glass dish 5 minutes, let sit for 5 minutes, stir, cook 5 more minutes. Why wait? The sticky rice glue won't overflow.
3. Chop up a small habanero into 1/4 inch chunks (this is a spicy recipe with us of course. How do the mild-loving people even eat? But any very flavorful spice mixture will do. A good bet would be mild mexican seasoning or a number of Simply Organic blends. Check labels on spice packets, pick the top ingredients and make yourself.)
4. Grind 1 whole dried chipoltle pepper, 2 whole cayenne peppers, and 1 tsp of whole cumin in your dedicated spice coffee hand grinder from the resale shop ($3 or $4- there's always one for sale) which wipes out beautifully. You'll have to shake it up and down as you grind for less than 30 seconds.
5. Heat red beans in a large saucepan with spices (for us the spices are steps 3 and 4) on lowest heat until barley is done. You may need to add 1/4 cup of filtered water to the beans first and check on it. (Do you have a filter for your water? It helps get Roundup and other chemicals out of it.)
6. Add everything together, add 2 tbsp Annie's organic Worcestershire sauce simmer for a while until nice and hot.
7. Serve up with coleslaw or cabbage.
8. Freeze the rest. How long? Not sure- a while though.
When we say this is good pantry food you can make any time, how long will a can of beans, dried peppers, rice and barley keep? Not sure. A long time if stored correctly.
If you buy canned beans, rice, barley and buy dried peppers or dry them yourself and/or have spices and a bottle of organic worcestershire, you will have food if you're snowed in or flat broke.
Variation: (this is fabulous!) boil up a can of coconut water (its in the drinks area of the store if they have natural foods) and throw in some ripped up, beet-tastic rainbow chard or any chard for a few seconds (this is often a good deal for produce) and then stir it in after the rest. If you have enough of this, you won't need spice! This is so delicious.
Price: habanero, almost nothing. 1 1/2 cup rice and 1 cup pearl barley- $0.75 together. Can of red beans $1.25. spices and peppers- almost nothing if you have it on hand- $0.50 maybe. Prep time 15 minutes, total time 1 hour without doing anything for 45 of them but waiting. However, side of cabbage which lasts forever can be $2 bagged at Winco or a small cabbage $2 or $3- or Chard $2.50-$3 at Fred Meyer (best selection) or New Seasons (very good too). coconut water $1.50 or $2. In other words, you can add $5. that makes it $0.75 per serving.