Every serving of this delicious side dish from GoBarley.com is packed with two powerful headache-busting nutrients: nerve-soothing potassium in the carrots and potatoes, as well as blood-sugar steading fiber. The hero in the book I’m writing makes these. Two women in his life, fighting for his attention, give him a great big headache.
These barley and vegetable pancakes are light and lacey, with a crisp exterior and satisfying chewy texture. Serve with sausages, applesauce and yogurt for breakfast, lunch or dinner!
1 cup (250 mL) cooked pearl or pot barley
1 cup (250 mL) shredded yellow potato
½ cup (125 mL) shredded carrot
2 green onions, thinly sliced
2 tbsp (30 mL) whole barley flour
½ tsp (2 mL) salt
2 eggs, beaten
Freshly ground pepper, to taste
Cooking oil spray
Unsweetened apple sauce (optional)
Plain 2% yogurt (optional)
Preheat oven to 425°F (220°C).
In a large mixing bowl, combine barley, potato, carrot and green onions. Toss with flour and salt. Stir in eggs and ground pepper.
Spray a baking sheet thoroughly with cooking oil spray. Spoon 2 tbsp (30 mL) of mixture onto baking sheet and spread slightly to make a 2 inch (5 cm) pancake. Repeat with remaining mixture forming 12 to 14 pancakes.
Bake for 7to 8 minutes. Flip pancakes and continue baking for 7to 8 minutes more, until golden and crisp. Serve immediately, topped with a spoonful of applesauce and yogurt ,if desired.
Makes 12 to 14 pancakes.
Nutritional Information (per pancake, 1/12 of recipe):
Protein: 2 g
Carbohydrate: 10 g
Fibre: 1 g
Sugars: 1 g
Fat: 1 g
Saturated Fat: 0.3 g
Trans Fat: 0 g
Cholesterol: 32 mg
Sodium: 113 mg
Potassium: 44 mg