Recipe to beat high blood pressure: barley, black bean and avocado salad

We think of barley as a soup ingredient, but it's also a delicious dinner grain, served hot or cold. When combined with black beans, tomato and avocado, it adds up to a salad that could hardly be more healthful or delicious.

• Preparation time: 10 minutes.
• Cooking time: 20 minutes.
• Serves 4.

Ingredients:

• 250 ml (1 c) carrot juice
• 2 ml (1/2 tsp) thyme
• 0.5 ml (1/8 tsp) cayenne
• 125 g (1/2 c) quick-cooking barley
• 45 ml (3 tbsp) fresh lemon juice
• 15 ml (1 tbsp) olive oil
• 1 can (600 g/19 oz) black beans, rinsed and drained
• 250 g (1 c) fresh diced tomatoes
• 125 g (1/2 c) diced avocado

Instructions:

1. Combine carrot juice, thyme and cayenne in a medium pot. Bring to a boil over medium heat, add barley and reduce to a simmer. Cover and cook until barley is tender, about 15 minutes.
2. Meanwhile, whisk together lemon juice and oil in large bowl. Transfer barley and any liquid remaining in pan to bowl with lemon juice mixture; toss to coat.
3. Add beans and tomatoes and toss to combine. Add avocado and gently toss. Serve at room temperature or chilled. For best flavour, remove from the refrigerator 20 minutes before serving.

This salad is a powerful combination of healthy foods.

• An exceptional amount of fibre comes from the barley and the beans.
• The avocado supplies vitamins A and E, and the beans and avocado are rich in the B vitamin folate.

Each serving provides:

• Key nutrients: 250 calories, 60 calories from fat, 7 g fat, 1 g saturated fat, 0 g trans fat, 10 g protein, 46 g carbohydrates, 13 g fibre, 320 mg sodium.
• Blood pressure nutrients: 19 mg vitamin C, 47 mg magnesium, 784 mg potassium, 80 mg calcium.

• Make this salad with brown rice in place of barley. Add 125 millilitres (1/2 cup) reduced-sodium chicken broth to the carrot juice mixture. Add 125 g (1/2 cup) rinsed brown rice, cover and cook until the rice is tender, about 40 to 50 minutes.
• Use red kidney or pinto beans instead of black beans.

Try this recipe today for a healthy meal that your entire family will enjoy!