This year’s Nutrition Month campaign theme is Take a 100 Meal Journey: Make small changes, one meal at a time. We eat about 100 meals in a month, so the goal of this campaign is to provide guidance and make it easier for Canadians to choose, eat and enjoy healthy foods like barley on a daily basis, while also making small lasting changes. Let’s explore three GoBarley recipes with other homegrown foods including asparagus, chicken, mushrooms, radishes, and maple syrup for this journey.

Asparagus Chicken and Mushroom Risotto

Keep it interesting and refresh your recipes with this effortless barley risotto. Set aside one hour on a weeknight or on the weekend to make this easy one skillet dish. Risotto is such a satisfying comfort food and this recipe calls for minimum stirring. It’s made with chicken, mushrooms, onions, and asparagus. When it comes to healthy eating for your 100 Meal Journey remember to downsize big portions by using smaller plates and bowls.

Jane’s Meal Planning Tip
Use two separate cutting boards; one for cubing the chicken and the other for slicing the mushrooms, dicing the onions and trimming the asparagus.

Barley Crust Sweet Pepper Onion Pizza

Make our own pizza in minutes. A thin biscuit style crust topped with colourful peppers, onion, and zucchini slices is a crowd pleaser. It is delicious served warm straight from the oven, plus it can be wrapped up for a brown bag lunch or healthy snack the next day. As part of your 100 Meal Journey, turn off screens while you eat so you can enjoy the food and company. Plus, you’ll be more likely to practice mindful eating and not overeat.

Jane’s Meal Planning Tip
Create a family pizza night—with everyone helping, meal prep is easy. Have everyone pick their favourite vegetable to add to this simple recipe to encourage healthy eating habits.

Roasted Barley Radishes with Balsamic Maple Glaze

Do you want to try new flavour combinations for the journey but you’re not sure where to start? This GoBarley recipe is an excellent example to get your taste buds mingling. It’s surprising how roasting radishes can bring the flavours out, mildly nutty and sweet, and no harsh bitterness. Radishes are available most of the year, but the smaller, more delicate-tasting ones are a springtime treat starting in early April! The balsamic maple glaze adds a savoury sweet flavour to this wonderful side dish, making it perfect for poultry or pork.

Jane’s Meal Planning Tip
The maple sap is running in March, which means farmers are producing maple syrup. Check out local on-farm stores or your local farmer’s market for pure maple syrup for this recipe.

Final Thought
With GoBarley recipes this good, you’ll want to get cooking right now. Enjoy new foods and flavour combinations to rejuvenate your recipes and inspire you to make small nourishing, lasting changes on your 100 Meal Journey—bite by bite.