About this recipe
Images are illustrative; follow the written ingredients and food-safety instructions.
These recipes have not been kitchen-tested; cooking times can vary with equipment and ingredients. They offer ways to enjoy extra-virgin olive oil with vegetables, beans, grains, fish and fruit.
Oleocanthal is a naturally occurring compound in virgin olive oil. Laboratory findings are interesting, but they do not establish that a particular meal treats inflammation or prevents disease. Its amount varies between oils and cannot be measured by tasting a recipe. Enjoy the oil as food, not as a replacement for medical treatment. Read The Oleocanthal Molecule: Extra Virgin Olive Oil as Nature’s Daily Anti-Inflammatory Shield and the scientific review of oleocanthal for context.
Choose an extra-virgin olive oil you like. A peppery finish can be pleasant, but it does not tell you the exact oleocanthal content. Keep the bottle closed in a cool, dark cupboard, away from the stove. Several recipes add a little oil at the end for its fresh flavor; extra-virgin olive oil is also suitable for ordinary cooking. See the related MemContinuity publication.
Measurements: 1 tablespoon = 15 mL; 1 teaspoon = 5 mL. Cup measures are approximate US cups. Salt and pepper may be adjusted to taste. Wash produce before use.
Recipe
Earthy mushrooms and fresh herbs turn barley into a versatile side or light meal.
Serves: 4 as a light meal | Prep: 15 minutes | Cook: 40–45 minutes
Ingredients
- 450 g (1 lb) mushrooms, quartered
- 4 tablespoons (60 mL) extra-virgin olive oil, divided
- 1 medium leek, white and pale-green parts only, washed and thinly sliced
- 250 g (about 1¼ cups) pearl barley, rinsed
- 900 mL (3¾ cups) low-sodium vegetable stock or water
- 1 teaspoon finely grated lemon zest
- 2 tablespoons lemon juice
- 60 g (about ½ cup) chopped walnuts; optional
- 20 g (about ¾ cup) chopped parsley
- Salt and black pepper, to taste
Instructions
- Heat the oven to 220°C / 425°F. Toss the mushrooms with 2 tablespoons of the oil and a little salt and pepper. Roast on a baking tray for 18–22 minutes, turning once, until browned.
- While the mushrooms roast, heat 1 tablespoon of the oil in a saucepan over medium heat. Cook the leek for about 5 minutes until soft.
- Add the barley and stock. Bring to a boil, then lower the heat and simmer, partly covered, for 30–40 minutes, or according to the packet, until tender. Add a little hot water if the pan dries before the barley is cooked; drain any excess liquid.
- Stir in the mushrooms, lemon zest and juice, walnuts if using, parsley and remaining 1 tablespoon of oil. Season to taste and serve.
Kitchen note: Barley contains gluten, and walnuts are tree nuts. Omit the nuts if needed; cooked rice is an alternative to barley, though its cooking time will differ.
Storage and food safety
Refrigerate perishable foods within 2 hours, or within 1 hour if the surrounding temperature is above 32°C / 90°F. Store refrigerated leftovers at 4°C / 40°F or below, use most cooked leftovers within 3–4 days, and reheat cooked leftovers to 74°C / 165°F. See the USDA Food Safety and Inspection Service’s Leftovers and Food Safety guidance.
Food allergies and texture needs differ. Check packaged ingredients and adapt or omit toppings to suit the people eating. If someone has a swallowing difficulty, follow their clinician’s or speech-language professional’s individual guidance rather than assuming a recipe is safe for them.
