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Arroats Caldo

Inspired by the Filipino rice porridge dish, this flavorful version uses oats in place of rice and can be eaten for breakfast, lunch, or dinner! Surprisingly quick, this warm and hearty meal boasts fiber, protein, iron, and magnesium in its nutrient profile.

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Barley Jambalaya

Jambalaya is a Cajun dish containing tomatoes and the trio of celery, onion, and bell pepper. This take on the classic dish uses barley in place of rice, adding fiber and magnesium to the dish. Cayenne pepper adds a kick of spice that will transport you to the American South where this dish originated!

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Barley Risotto

Are you ready to add more whole grains to your cooking routine? This barley risotto is packed with flavor and fiber to keep your taste buds happy! Swapping out traditional white rice for barley makes it a whole grain dish that can be served as a side or a meal itself. Sautéing the dry barley with the onion and spices give this risotto a toasted flavor that is sure to satisfy.

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Barley Stuffed Peppers

Stuffed peppers are delicious with a variety of fillings and this version includes barley in the filling, adding flavor and texture! Once the barley is cooked and the peppers are stuffed, this meal bakes in the oven for 30 minutes, giving a busy parent some hands-off time before the meal is ready.

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Basic Tofu and Broccoli 

A quick and easy meatless meal, this tofu and broccoli will not disappoint. Choosing to use tofu for some meals can add variety to your proteins and keep things interesting in the kitchen. The crisp tofu and broccoli are flavored with garlic, scallions and soy sauce. It tastes great when paired with brown rice or another whole grain. This is a plant-based meal the whole family can enjoy! 

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Beyond Basic Grilled Cheese

Quick and easy doesn't have to mean boring or unhealthy. Elevate this classic favorite from ordinary to extraordinary using different cheese options, whole wheat bread, and roasted veggies. Make it even healthier by using a non-stick pan (and skip the butter) to cut down on the fat. You can also use cooking oil spray or brush the pan (any kind of pan) with a teaspoon of oil.

For a kick of spice, a savory spread like harissa adds even more interest. Other flavor ideas and combos:

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Breakfast Barley

Switch up a morning routine with whole grain barley! This warm breakfast barley bowl is nutritious and delicious! Milk and fruit add a creamy sweetness while the cinnamon and nuts compliment chewy, tender barley.

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Butternut Squash Soup

This recipe keeps the ingredients simple so the roasted squash flavor takes the spotlight - most of the flavor comes from the cooking method.

Don't be fooled by the length of the instructions, this soup is easy to make! The instructions provide details and tips on how to cut the butternut squash and options for blending.

Make this recipe vegetarian by substituting vegetable broth or a soy-based beverage for the milk.

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Crispy Roasted Chickpeas

Enjoyed alone or added to your favorite dish, chickpeas are packed with protein, fiber, folate and iron, among other nutrients. Pair this satisfyingly crispy snack with a vitamin C-rich fruit to help you absorb iron!

This is an easy recipe for kids to help add and mix ingredients. Make sure all helpers wash their hands before helping in the kitchen.

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