Wednesday, April 8

It's Time for Cooking to Combat Cancer, Round 3!

warm bulgur and fennel salad

Cooking to Combat Cancer III is back! That means my friend Chris of Melecotte is celebrating her third year of being cancer-free. Now that's something to cheer about.

If you know Chris, then you know that she's a special person. Words such as generous, humble, funny, and caring come to my mind when I think of her.

So won't you join me in marking Chris's milestone? All you have to do is submit a recipe with cancer-fighting ingredients to Chris by Wednesday, April 29, 2009. See details here.

I'm submitting a healthy, cancer-fighting Mediterranean dish that I think Chris will enjoy. My Warm Barley and Fennel Salad is highly textured, aromatic, and flavorful; enjoy it as a main meal or as a side dish with grilled fish or meat. It's made with high fiber barley, antioxidant-rich vegetables, and heart-healthy olive oil, so your body will be happy.

Warm Barley and Fennel Salad
Makes 6 servings.
Print recipe only here.

1 cup barley
2 1/2 cups water, or as much as needed
2 teaspoons olive oil
1 large or 2 small fennel bulbs, diced
12 sun-dried tomatoes, thinly sliced
12 olives, such as Kalamata and Cerignola, pitted and thinly sliced
3 tablespoons lightly toasted, chopped walnuts

2 tablespoons extra virgin olive oil
1 tablespoon plus 1 teaspoon white balsamic vinegar
2 teaspoons water
1 tablespoon plus 1 teaspoon lemon juice
1/4 teaspoon lemon zest
1/4 cup fresh parsley, thinly sliced
1/2 teaspoon crushed red pepper flakes
salt, to taste

In a medium saucepan bring water to a boil. Add barley; return to a boil for 2 minutes, then reduce to low, cover partially, and cook for 15-20 minutes, or until tender. If water evaporates, simply add a little more.

In a large skillet over medium-high heat, warm 2 teaspoons olive oil. Add diced fennel; saute 5-7 minutes, or until lightly browned and tender, but not mushy.

In a large bowl, add cooked barley, fennel, sun-dried tomatoes, olives, and walnuts; toss lightly until well blended.

In a small bowl, whisk olive oil, balsamic vinegar, water, lemon juice, lemon zest, parsley, crushed red pepper, and salt. Pour over the barley mixture and toss until well coated. Taste it and adjust seasonings accordingly. Garnish with additional fresh parsley, if desired.

Enjoy this salad warm, at room temperature, or chilled. It tastes even better after a day or two and makes excellent leftovers.

Here are more cancer-fighting dishes you might enjoy:

Cranberry, Banana, and Honey Smoothie

Asian Noodle Salad with Tofu and Mango

Lemony Blueberry Corn Bread with Basil

Shrimp, Pineapple, and Kashi 7 Whole Grain Pilaf Salad

Here are more delicious recipes featuring barley:

Crepes with Sweet Barley and Apple Preserves at Kitchen Unplugged
Barley Pilaf Salad with Three Basils Pesto at Christine Cooks
Barley Salad with Peppers, Beans, and Everything Else at ecurry

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Chris said...

Susan, such sweet words! Thank you so much. ;) This salad looks awesome. I just bought fennel today. Wonder if I still have that barley in my pantry?

Thanks for participating in year 2 of CCC! You're the best!

Snooky doodle said...

nice recipe and such a great post.

Nicole said...

I haven't cooked with barely before. But put fennel, tomatoes, olives and the like in it, and I know it is good. What a wonderful book and cause.

T.W. Barritt at Culinary Types said...

I have become quite a fan of barley recently. It is so versatile in soups, salads and casseroles, and so satisfying.

Michelle @ Find Your Balance Health said...

Great reason to get some healthy recipes together! Now what am I going to submit....hmmmm

Anonymous said...

Good cause.
Happy Easter my friend.
hugs and kisses,
Maryann xox

MyKitchenInHalfCups said...

Wow Susan this seems to have all kinds of wonderful flavors: olives, fennel, lemon and I really am always looking for new ways with barley. This should be a lovely summer salad.

Soma said...

Love Barley & Fennel. Very Healthy salad for a very good cause.

tavolini said...

What a great idea!! I'll be thinking about what to submit...

Thank you for the chocolates--we just posted about them. They were DELICIOUS :)

gluten free pammy said...

I love anti cancer foods, I am a 5 year breast cancer survivor

Mrs. L said...

My mom is a seven year lung cancer survivor...two years longer than the norm...wahooo! I'll have to see if I can enter this.

Elyse said...

I think Chris's event is so great! Your Mediterranean dish looks amazing; what fabulous flavors. Great job!

Manggy said...

I'll definitely check this event out :) And who needs grilled meats? I can finish this gorgeous dish in one sitting ;)

Deeba PAB said...

Well written Susan...Chris is certainly a wonderful person! love this side dish; the flavours & the ingredients...very fresh & exciting!

The Healthy Librarian said...

What an inspiring story!
I'm definitely trying your recipe--every recipe I've made of yours has been a winner-& I've made them over & over again. Really.

Diet & disease prevention is my all-time favorite subject. Delicious food is my second.

Articles like the one that follows continue to inspire me to keep eating all those healthy vegetables & grains.

Archives of Internal Medicine Study Asks: Can Cancer Disappear Naturally? Lessons to Learn - Diet & Exercise May Help

"The knowledge that some cancers can spontaneously regress is an incredible motivator to continue to modify my lifestyle. For example, Servan-Schreiber details the top foods that inhibit breast cancer cell growth: garlic, leeks, scallions, brussel sprouts, cauliflower, cabbage, & kale."

Here's to good food & good health.

Thank you Susan for wedding the two.

Lori Lynn said...

Your salad sounds excellent.

Congrats and best wishes for continued good health to Chris.

Lori Lynn

Dragon said...

I love fennel and I bet it tastes amazing in this dish. Yum!

farida said...

I am glad to hear your friend is cancer-free. I wish you a very healthy life from now on.

Your salad looks great! I make up salads similar to this whenever I have wheat berries or barley in my pantry. Never tried adding fennel to it but will next time. Thank you for the idea.

MeloMeals said...

That looks so good! I am definitely going to submit a recipe!

chefectomy said...

A great posting and a delicious recipe to boot! Thanks Susan...


Lisa Johnson said...

Thanks for letting us know about the event! I'm going to try and get something together to submit. ; )

Susan from Food Blogga said...

chris-You are so welcome, my dear!


nicole-I'm sure you'll love it.

tw-It really is versatile, plus I love the texture.

michelle-I'm glad to hear you're submitting!

maryann-Happy Easter!

tanna-It's great for picnics.

somea-I'm glad you like it.

tavolini-I'm so happy to hear that. :)

motorhome-That's terrific! Thanks for visiting.

mrs l-That is cause for a wahooo! :)

elyse-Thanks a bunch!

mark-It's pretty easy.

deeba-That is awfully sweet.

healthylibrarian-Chris is an inspiring person. Thank you so much for your kind words. I truly appreciate it.

lorilynn-Well said.

dragon-It's one of my favorite vegetables too.

farida-I second that wish!

melomeals-Yea! Glad to hear it.

marc-Many thanks!

anali-Chris will be happy!

Jeanne said...

This is such a great event - and wonderful to see you supporting it. I don't make nearly enough barley salads...

Unknown said...

I am so glad I found out about this event through your blog. I just posted mine today. And thank you for stopping by my blog :)

Christine said...

Somehow I missed this post and am so sorry on many levels. Learning about Chris touched my heart and I wish her a long a healthy life. I love your salad. Warm... fennel... barley! I love barley and will make up a batch of the hulless variety just to have in the fridge for tossing into salads or fritattas. Your recipe is another one for my files.