Mushroom barley bowl, coconut gravy, sautéed greens

If you’ve ever tried eating lunch while caring for a newborn, you know that you really only have one hand available, at best. At Nourish, we like to ensure that our meals are easy to eat, single handedly. Keep reading for the Mushroom barley bowl, coconut gravy, sautéed greens nutritional informations, storage and reheating instructions.

This lunch item must be store in the refrigerator and eaten warm.

Reheat in a conventional oven at 350F for 15/20 minutes or microwave for 2 minute and 30 seconds.

Mushroom barley bowl, coconut gravy, sautéed greens ingredient list :

Coconut gravy :

garlic, water, arrowroot flour, full fat coconut milk, EVOO, apple cider vinegar, salt, thyme, black pepper, nutmeg, salt.

Mushrooms, greens and beans :

EVOO, assorted mushrooms, salt, white beans, leafy greens

Barley :

barley, EVOO, garlic, thyme, salt

Contact us if you have any questions.

About the mushroom barley bowl, coconut gravy, sautéed greens Ingredients

Garlic :

Nutritionally speaking, garlic is most useful as a spice or as a way to bring out the flavors of other healthy foods, like vegetables.

For instance, garlic is thought to be a source of amino acids (the building blocks of proteins) and enzymes. They can, respectively, help your body build muscles and protect your gut health for example.

The following nutrition facts for garlic from the USDA are based on estimates of a 1-teaspoon serving:

• Calories: 4
• Protein: 0.18 grams (g)
• Fat: 0.01g
• Carbohydrates: 0.93g
• Fiber: 0.1g
• Natural sugars: 0.03g
• Calcium: 5 milligrams (mg)
• Iron: 0.05mg (0.03 percent daily value, or DV)
• Magnesium: 1mg
• Potassium: 11mg
• Vitamin C: 0.9mg (0.02 percent DV)

Arrowroot flour :

Arrowroot is a starchy root vegetable similar to yam, cassava, sweet potato, and taro.

Like many starches, it’s high in carbs but offers various nutrients. A 1-cup (120-gram) serving of sliced, raw arrowroot contains the following :

• Calories: 78
• Carbs: 16 grams
• Fiber: 2 grams
• Protein: 5 grams
• Fat: 0 grams
• Folate: 102% of the Daily Value (DV)
• Phosphorus: 17% of the DV
• Iron: 15% of the DV
• Potassium: 11% of the DV

Additionally, it provides over 100% of the DV for folate (vitamin B9), which is essential for development during pregnancy and DNA formation.

Apple cider vinegar :

Apple cider vinegar has various healthful properties, including antimicrobial and antioxidant effects.

What’s more, evidence suggests it could possibly offer health benefits, such as:

• aiding weight loss
• reducing cholesterol
• lowering blood sugar levels
• improving the symptoms of diabetes

As a result, Apple cider vinegar is a popular home remedy that people have been using for centuries in cooking and medicine.

Mushrooms :

Mushrooms come in lots of different shapes, sizes, and are quite healthy, and tasty too. Consequently, for many years they’ve been used for their unique ability to add flavor in lots of different cultures’ cuisines. Although they’re actually fungi, mushrooms are lumped in the vegetable category for cooking purposes. Mushrooms allow you to add extra taste without sodium or fat.

The most common types found in stores are:

• shiitake
• portobello
• crimini
• button or white mushroom
• oyster
• enoki
• beech
• maitake

They each have a unique look and taste.

You can’t go wrong with mushrooms. They’re fat-free, low-sodium, low-calorie, and cholesterol-free. They’re also packed with fiber, vitamins, and minerals. Nutritional benefits vary depending on the type of mushroom. But overall, they are a good source of the following nutrients.

Antioxidants

Antioxidants help protect the body from damaging free radicals that can cause conditions such as heart disease and cancer. They also protect you against damage from aging and boost your immune system. Mushrooms are rich in the antioxidant called selenium. In fact, they are the best source of the mineral in the produce aisle.

Beta glucan

Beta glucan is a form of soluble dietary fiber that’s been strongly linked to improving cholesterol and boosting heart health. It can also help your body regulate blood sugar, reducing the risk of type 2 diabetes. Oyster and shiitake mushrooms are believed to have the most effective beta glucans.

B vitamins

Mushrooms are rich in the B vitamins: riboflavin, niacin, and pantothenic acid. The combination helps protect heart health. Riboflavin is good for red blood cells. Niacin is good for the digestive system and for maintaining healthy skin. Pantothenic acid is good for the nervous system and helps the body make the hormones it needs.

Copper

Copper helps your body make red blood cells, which are used to deliver oxygen all over the body. The mineral is also important to other processes in the body, like maintaining healthy bones and nerves. Even after being cooked, a 1-cup serving of mushrooms can provide about one-third of the daily recommended amount of copper.

Potassium

Potassium is extremely important when it comes to heart, muscle, and nerve function. There’s about as much potassium in 2/3 cup of cooked Portobello mushroom as there is in a medium-sized banana.

Barley :

When consumed as a whole grain, barley is a particularly rich source of fiber, molybdenum, manganese and selenium. It also contains good amounts of copper, vitamin B1, chromium, phosphorus, magnesium and niacin.

Barley also packs lignans, a group of antioxidants linked to a lower risk of cancer and heart disease

Barley’s high fiber content helps food move through your gut and promotes a good balance of gut bacteria. Moreover, the type of insoluble fiber found in barley appears to reduce cholesterol levels by preventing its formation and increasing its excretion through the feces.

Regularly adding barley to your diet may reduce risk factors for heart disease, such as high blood pressure and “bad” LDL cholesterol, plus whole-grain barley may help improve insulin production and reduce blood sugar levels. Both of which may reduce the likelihood of type 2 diabetes.

Navy beans :

Navy beans, also known as haricot beans, are a great source of fiber, B vitamins and minerals.

One cup (182 grams) of cooked navy beans contains roughly :

• Calories: 255
• Protein: 15.0 grams
• Fiber: 19.1 grams
• Folate (vitamin B9): 64% of the RDI
• Manganese: 48% of the RDI
• Thiamine (vitamin B1): 29% of the RDI
• Magnesium: 24% of the RDI
• Iron: 24% of the RDI

Leafy greens :

While we all know that organic, non-GMO fruits and vegetables of any kind are good for us, some are far better than others. Fortunately, many crowd favorites such as spinach, kale, and collard greens are packed with vitamins, minerals, fiber, and even protein.

If you still need convincing, read on to learn about all the amazing benefits of leafy greens :

• Support Optimal Brain Function
• Fight Belly Bloat
• Make Your Skin Glow
• Relieve Stress
• Support Bone Health
• Leafy Greens Support Healthy Aging
• Improve Inflammatory Response
• Help Balance Sugars
• Support Optimal Gut Health
• Tame the Toxins
• Boost Digestive Enzymes
• Support Your Immune System

 

A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke. It can also prevent some types of cancer and lower risk of eye and digestive problems. Vegetables have a positive effect upon blood sugar, which can help keep appetite in check.