Barley is a nutritious whole grain that retains far more nutrients than pearl barley. It does take longer to cook and tends to require more water, but the taste is more than worth it, and you can make it up to 3 days in advance. I like to enhance this medley with pomegranate molasses. A staple in Mediterranean and Middle Eastern cuisines, it’s a luscious sweet-tart syrup made by boiling down pomegranate juice until it becomes thick. It’s available at spice and gourmet shops, but it’s easy enough to make on your own…with a little patience—expect a couple of cups of juice to take an hour or more to reduce (check the pot often and stand by when it gets close to the syrup stage to avoid burning it).
Ingredients
1 cup uncooked hulled barley
8 cups water, divided use
4 tablespoons extra virgin olive oil, plus more for drizzling
1 large sweet onion, chopped
1 teaspoon coarse sea salt
8 ounces white mushrooms, cleaned and thinly sliced
4 garlic cloves, minced
1 teaspoon freshly ground black pepper
1 tablespoon each chopped fresh flat-leaf parsley and thyme leaves
8 ounces spinach leaves, rinsed, patted dry, and rough-chopped
Optional: 1 tablespoon pomegranate molasses, more to taste
Directions
Step 1
Add the dry barley and 6 cups of water to a wide saucepan. Bring to a boil and then turn down the heat and simmer for an hour, stirring occasionally and checking that the water doesn’t evaporate before the barley is done; if needed, add more water, 1 cup at a time. For the last 10 minutes, stir continuously to prevent scorching as the last of the water gets absorbed.
Step 2
Defrost the peas if frozen. Heat a wok or wide sauté pan over medium heat. When hot, add the olive oil and onions; cook until the onions turn translucent, sprinkling them with salt after 5 minutes. Add the mushrooms, garlic, black pepper, and herbs; continue cooking until the mushrooms give up most of their liquid. Push the other vegetables to the side and add the spinach, a handful at a time, cooking each batch until wilted.
Step 3
When all the vegetables are tender, fold in the peas, cooked barley, and pomegranate molasses, if using. Serve in deep bowls with a drizzle of olive oil.
Hot Honey Sweet Potatoes Recipe, Spotlight on Sweet Potatoes, Is Morning Joe the Healthiest and More Motivation to Get Moving
Already nostalgic for the winter holidays? Rekindle memories of those special meals with this sweet potato dish—simple to make and tastes like a true indulgence. If you like a cup after a meal, you’ll be intrigued by the latest study on the brew—not how much to drink is safe to drink but when to drink it. And if the cold weather threatens to turn you into a couch potato (the only truly unhealthy kind of spud), asking yourself two questions can help you get back on track.
The “hot honey” trend is as popular as ever, and it’s definitely not limited to wings. This recipe revs up the flavor of nutrient-dense sweet potatoes. It’s perfect if you’re looking for a meatless Monday dish any day of the week—just add a salad to get in your greens.
Ingredients
2 large sweet potatoes (see Healthy Ingredient Spotlight in weekly newsletter)
3 tablespoons extra virgin olive oil, divided use, plus more for drizzling
4 ounces pecans
3 tablespoons honey
1/4 teaspoon cayenne pepper
3 ounces mascarpone cheese
Directions
Step 1
Heat your oven to 425°F. Scrub then thoroughly dry the sweet potatoes and pierce them in about a half-dozen places with the tip of a sharp paring knife. Place them on a rimmed sheet pan lined with parchment paper and rub with about 1 tablespoon of olive oil. Roast until tender, about an hour; the tip of a knife should easily slide through to the centers. Remove from the oven and let cool slightly.
Step 2
Meanwhile, heat a small frying pan. When hot, add the pecans and dry roast them, shaking the pan often for about 2 minutes or until the nuts become fragrant. Add the remaining 2 tablespoons of olive oil, the honey, and cayenne, and toss well. Remove from the heat.
Step 3
Peel the potatoes and cut them into even rounds, about 1/2-inch thick. Place them on a serving platter and top with the pecan mixture. Place a small dollop of mascarpone over each slice and drizzle with olive oil.
Yields 4 servings
Healthy Ingredient Spotlight
Sweet Potatoes or Yams?
No matter what they’re called in supermarkets, the orange tubers you see are sweet potatoes. True yams, cultivated mostly in Africa, Asia, South America, and the Caribbean, are quite different and pretty hard to find in the US unless you’re shopping at specialty markets with produce from those regions. With a very thick skin and primarily white flesh, yams have a less pronounced flavor than sweet potatoes, though that will differ by origin.
If you want to branch out from run-of-the-mill sweet potatoes, you might want to try white and purple sweet potatoes, although they don’t have as much beta-carotene as traditional orange varieties like Jewel, Garnet, and Beauregard, each with subtle differences in taste.
Quick Kitchen Nugget
For Even Roasting
Thinner sweet potatoes will take less time to roast than large round ones, but the most important consideration when buying them is that they’re all roughly the same size for a given meal. This way, they’ll all cook in the same amount of time and you won’t risk burning smaller ones while waiting for the others to finish.
For Your Best Health
Is Morning Joe the Healthiest?
There’s no shortage of research on the benefits of coffee, with most studies trying to find the right number of daily cups to help lower the risk for chronic conditions like heart disease, dementia, and diabetes and lead to better overall health. A recent study from researchers at Tulane, Harvard, and The George Washington University looked at whether when you drink coffee makes a difference. They found that, for health benefits, drinking coffee only in the morning might be the best option.
This observational study included 40,725 adults from the National Health and Nutrition Examination Survey 1999–2018 who had provided dietary data and 1,463 adults from the Women’s and Men’s Lifestyle Validation Study who had completed a 7-day dietary record. After more than 9 years of follow-up that looked at all-cause mortality as well as deaths specifically from heart disease and cancer, the researchers concluded that people who drank one or two cups of coffee limited to the morning hours—within the time frame of 4 am to noon—had a 16% lower risk of premature death from any cause and a 31% lower risk of dying from cardiovascular disease. People who drank coffee all day did not have a reduction in risk.
Fitness Flash
More Motivation to Get Moving
University of Iowa researchers are recommending that people be surveyed about their physical activity levels at health visits, after their new study underscored the link between physical activity and chronic disease. The researchers, led by Lucas Carr, PhD, associate professor in the Department of Health and Human Physiology, examined responses from more than 7,000 patients at University of Iowa Health Care Medical Center who noted their level of physical activity in a questionnaire called The Exercise Vital Sign Survey. It asked just two questions: On average, how many days per week do you engage in moderate to vigorous exercise (like a brisk walk), and on average, how many minutes do you engage in exercise at this level?
“This two-question survey typically takes fewer than 30 seconds for a patient to complete, so it doesn’t interfere with their visit. But it can tell us a whole lot about that patient’s overall health,” Dr. Carr said.
From patients’ answers to the questionnaire, the researchers found that those who reported the highest level of physical activity—meaning they exercised moderately to vigorously at least 150 minutes per week—were at statistically significant lower risk of having 19 chronic conditions, including cardiovascular disease, cancer, respiratory disease, and diabetes. The findings further suggested patients who are least active—meaning they reported little to no exercise in a given week—are at increased risk of developing a chronic disease.
While the link between physical activity and reduced risk of chronic disease is not a new finding, the researchers say the study underscores the value of surveying patients about their physical activity levels.
“We believe this finding is a result of those patients who take the time to come in for annual wellness exams [being those who] also are taking more time to engage in healthy behaviors, such as being physically active,” Dr. Carr said.
The “hot honey” trend is as popular as ever, and it’s definitely not limited to wings. This recipe revs up the flavor of nutrient-dense sweet potatoes. It’s perfect if you’re looking for a meatless Monday dish any day of the week—just add a salad to get in your greens.
Ingredients
2 large sweet potatoes (see Healthy Ingredient Spotlight in weekly newsletter)
3 tablespoons extra virgin olive oil, divided use, plus more for drizzling
4 ounces pecans
3 tablespoons honey
1/4 teaspoon cayenne pepper
3 ounces mascarpone cheese
Directions
Step 1
Heat your oven to 425°F. Scrub then thoroughly dry the sweet potatoes and pierce them in about a half-dozen places with the tip of a sharp paring knife. Place them on a rimmed sheet pan lined with parchment paper and rub with about 1 tablespoon of olive oil. Roast until tender, about an hour; the tip of a knife should easily slide through to the centers. Remove from the oven and let cool slightly.
Step 2
Meanwhile, heat a small frying pan. When hot, add the pecans and dry roast them, shaking the pan often for about 2 minutes or until the nuts become fragrant. Add the remaining 2 tablespoons of olive oil, the honey, and cayenne, and toss well. Remove from the heat.
Step 3
Peel the potatoes and cut them into even rounds, about 1/2-inch thick. Place them on a serving platter and top with the pecan mixture. Place a small dollop of mascarpone over each slice and drizzle with olive oil.
Pasta with Green Sauce Recipe, Spotlight on Winter Greens, Reserving Pasta Water, Chill Out in the Sauna and Resolution Reboot
Ready to shake up pasta night? I’ve got just the recipe—a vibrant winter greens sauce that takes just a few minutes to make. It’s delicious on its own or with your favorite protein. Looking for a way to take the edge off winter? A new study suggests that spending time in the sauna is more than relaxing—it’s good for heart health! And speaking of health, if your New Year’s resolutions are fading from view, the University of New Hampshire has ideas for a reboot.
This is a tasty yet simple prep for pasta, perfect for a weeknight meal. Roasted garlic adds great depth of flavor—spread any leftover cloves on slices of toasted crusty bread. The garlic can be made in advance and kept in the fridge for about a week (after cooling, squeeze out the softened garlic from each clove and store in a sealed jar). I’ve suggested thin spaghetti for this dish, but choose any shape you like, cooked according to package directions.
Ingredients
1 head garlic
5 tablespoons extra virgin olive oil, divided, plus more for drizzling
3 teaspoons coarse sea salt, divided use, plus more to taste
2-ounce chunk Parmigiano-Reggiano, plus more for serving
1/2 teaspoon pepperoncini or red pepper flakes
1/2 teaspoon freshly ground black pepper, plus more to taste
Directions
Step 1
Peel off the papery outer layers from the garlic while keeping the bulb intact. Slice about a 1/2 inch off the top; you can trim the roots but don’t cut them off or the cloves won’t hold together. Place the garlic cut side up on a piece of parchment paper, then drizzle 1/2 tablespoon of olive oil on the exposed cloves. Fold the long sides of the parchment paper over the garlic, then fold the ends underneath to make a packet. Place on a rimmed sheet pan and roast for 45 to 60 minutes, until the cloves are golden and soft and start to shrink away from the peel.
Step 2
Prepare an ice bath by filling a large bowl with ice and cold water; set aside. Fill a stockpot with 4 quarts of water and bring to a boil. Add 2 teaspoons of salt and the spinach. Cook for 2 minutes, then use a spider skimmer or slotted spoon to move the spinach to the ice bath (this chill-down helps retain its color), leaving the pot of boiling water on the stove.
Step 3
Add the pasta to the pot of boiling water and cook until tender, about 10 minutes. When the pasta is half cooked, prepare the sauce. Pare any rind off the cheese, cut it into cubes, place in your food processor, and pulse until the cheese is nearly a powder. Remove 1/4 cup of cheese from the work bowl and set aside. Add in the spinach, 6 cloves roasted garlic, the pepperoncini or red pepper flakes, the remaining salt, and the black pepper. Process until smooth, adding 1/4 to 1/2 cup of liquid from the pasta pot if needed.
Step 4
Drain the pasta, transfer it to a large bowl, and toss with the sauce, thoroughly coating it. Serve each portion with a drizzle of olive oil and a sprinkle of the reserved cheese.
Yields 4 servings
Healthy Ingredient Spotlight
Winter Greens
Spinach is just one of the many delicious greens available this season. Kale, especially the milder lacinto kale; collard, beet, mustard, and turnip greens; escarole (wonderful in my Italian wedding soup); and Swiss or rainbow chard are other flavorful varieties, delivering vitamins such as A, C, and K; the B vitamin folate; minerals including calcium, potassium, and iron; and a bounty of phytonutrients.
Winter greens make great salads and side dishes. Heartier greens, like kale and collards, do take longer to cook. If you want to try them for my Pasta with Green Sauce, remove any hard ribs and let them boil for 5 minutes before proceeding with the recipe.
Quick Kitchen Nugget
Reserving Pasta Water
This simple hack, an essential part of classic pasta dishes like cacio e pepe, is a flavorful way of thinning sauces. Pasta water not only adds some salt but also some starch, which lends creaminess to a sauce as it emulsifies with the olive oil in a recipe. Simply ladle out a cup or so of the cooking liquid before draining pasta and use as needed. To really amp up the flavor, experiment with pasta imported from Italy because of the excellent flours used.
For Your Best Health
Chill Out in the Sauna
Most of us think of the cozy warmth of a sauna as a great way to relax. Now, thanks to a study done by researchers from Lulea University of Technology and Umeå University in Sweden and the Montreal Heart Institute’s EPIC Centre in Canada, we know that the benefits of sauna time go far beyond relaxation to include lower blood pressure, higher energy levels, and improved sleep, adding up to better physical and mental health.
The study compared the demographic characteristics, health status, and lifestyle habits of sauna users and nonusers. People who frequented saunas one to four times a month had fewer diagnoses for hypertension. They also reported less pain, higher happiness and energy levels, and more satisfying sleep.
When people are in a sauna, their core temperature rises so they sweat more to cool down, a process facilitated by increased blood flow. When blood vessels are exposed to sustained heat for several minutes, they dilate to boost blood flow, thereby removing heat from the body and cooling the body down. “In time, this dilation mechanism helps increase blood vessel elasticity and may thus explain the lowering of blood pressure,” said Earric Lee, PhD, a postdoctoral researcher at the EPIC Centre.
After exposure to heat, the body begins to cool but does not merely return to the baseline homeostatic temperature: It actually drops even lower. As a result, sleep quality increases, as people enter the same state as when they start to fall asleep and their body temperature drops.
Endorphins are also released into the bloodstream when the body is exposed to heat. “This may be one of the reasons why we feel so good after a sauna,” said Dr. Lee. “That same sensation of well-being may mask our aches and pains. They may not disappear completely, but we do feel better.”
Dr. Lee wants to go a step further and find out whether sauna use may also benefit cardiac rehabilitation patients. The idea is to place patients suffering from heart disease in a sauna immediately after exercise and determine, based on their response, whether heat multiplies the positive effects of physical activity.
“While I was doing my doctorate in Finland,” said Dr. Lee, “we conducted a study with sedentary individuals presenting cardiovascular risk factors. Even though the study period was only eight weeks long, we noted a decrease in blood pressure, improved cardiovascular condition, and lower cholesterol levels.” He’d now like to revisit this protocol and apply it to cardiac rehabilitation patients for 12 weeks to see whether they reach improved outcomes over those of individuals who only follow the cardiac rehabilitation program without going to the sauna.
Fitness Flash
Resolution Reboot
Having a hard time keeping New Year’s resolutions going? That’s perfectly normal, according to Katie Godshall, LCSW-BACS, a clinical assistant professor in the College of Health and Human Services at the University of New Hampshire and an expert in the field of mental health—change can be hard. But before throwing in the towel, it’s important to remember why those resolutions were important to you in the first place.
“Don’t get overwhelmed with feelings of guilt and disappointment if the resolutions aren’t working for you,” said Dr. Godshall. “The most important thing is to be kind to yourself. Chances are your resolutions were focused on healthier choices for the new year, so rather than piling on the self-doubt and other bad feelings, take a moment to look at why your resolutions may not be working.”
Resolutions usually start out with a lot of motivation and drive, but over time the momentum can slow, causing people to quit altogether. Before giving up, ask yourself “what, how, and why” questions. “Make sure you’re being realistic,” she advised. “Ask yourself, what are you trying to accomplish? How are you trying to get it done? Why is it important? And make sure you’re not tackling too much too soon. Be honest with yourself, and if it’s not working for you, it’s perfectly fine to step back, reassess, and adjust—otherwise you’re doing yourself a disservice and may be just as unhappy sticking with the resolutions as you would be if you quit.”
Dr. Godshall suggests reframing your view. Think of it not as quitting but as resetting your goals. You might even decide to pick another time of year that may better fit your goals. “We’re just coming off the holidays, filled with indulgence and chaotic schedules, so some people may already be starting off on a bad foot,” said Dr. Godshall. “Maybe use this time to prepare and set yourself up for success. For example, research good running sneakers, do some stretching, and opt to start a running routine in the spring, when the weather is nicer.”
Here are her tips for a resolution reboot:
Examine and reset goals. Maybe your resolution is too ambitious. Make sure it’s flexible enough to fit into your daily schedule.
Be kind to yourself. Rethinking goals is still moving forward—it’s not giving up, it’s adjusting, so avoid feeling guilty or thinking you’ve failed.
Resist perfection. Resolutions are supposed to help, not bring you down. Redirect and focus on what works best for you.
Find a resolution partner. Having someone—a friend, family member, or coworker—to collaborate with can give you external reliance and accountability.
Celebrate success. Recognize small milestones. Focus on your progress even if the road was bumpy.
