Food for thoughts #5

Saffron Barley risotto 

This is the last recipe dedicated to the mental health topic.
We created this alternative risotto using barley, also known by its Italian name: orzo. Barley is an incredible whole grain which is often added to soups and summer salads in Italy. It is full of fibre (10.5g per 100g), minerals such as molybdenum, manganese, selenium and has a lovely nuttier taste compared to rice. If you are allergic or intolerant to gluten, please note that orzo/barley contains it.

The star of this recipe, though, is saffron. This powerful spice, collected manually from the threads of a Mediterranean-Middle Easter flower called Crocus sativus, contains natural anti-depressant properties and can improve cognitive health.
If you are experiencing low mood or mood-swings, anxiety, insomnia… try to eat a whole foods diet, reduce sugar consumption and use more saffron in your recipes.

Saffron can also help improve digestion and calm gastrointestinal complaints, so we thought it was perfect spice for this week’s recipe!
You can add saffron to soups, stews, primi piatti… but you can also have it with some warm lemon water as a comforting and uplifting tea.

https://www.degruyter.com/document/doi/10.1515/jcim-2015-0043/html
https://www.sciencedirect.com/science/article/abs/pii/S0165032717315884

Prep Time: 10 minutes 

Cook Time: 20 minutes

Total Time: 30 minutes

Serves 2

INGREDIENTS
150g dry barley

20ml olive oil

70g leek, chopped

¼ tsp saffron strands

400ml vegetable stock

1 tsp sea salt

1 courgette (about 180g)

a sprinkle of salt

To garnish 

shaved parmesan 

chives

INSTRUCTIONS

1 In a small cup place the saffron strands and pour in about 100 ml of warm water on the top. Leave to soak overnight or at least for two hours. 

2 Wash and finely chop the leek. 

3 Cut the courgette in cubes discarding the ends.

4 In a deep saucepan bring the vegetable stock to a boil. 

5 In a medium saucepan, heat up the olive oil, stir in the chopped leek and half of the courgette. Cook for about 5 minutes until soft . 

6 Spoon in the turmeric powder and cook for 1 minute.

7 Pour in the barley and cook it for about 2 minutes. 

8 Add in the water you previously used to soak the saffron and half of your vegetable stock. Stir continuously until the liquid is fully absorbed. 

9 Season to your taste. 

10 Add in the remaining courgettes and half of the stock left. Keep stirring until it is fully absorbed and pour the remaining water if you need. 

11 Let stand off heat and cover for 5 minutes, then stir and serve.

I like to serve mine with shaved parmesan and chives on the top. 

---

About us

Giulia Rocca, is a registered Nutritional Therapist, the founder of Cromo Nutrition.
She has always been very passionate about food and plants; this is probably inherited from her grandfather, who used to teach her how to cook Italian recipes, plant tiny seeds and grow lemon trees in their garden. Her biggest interests are digestive problems, skin conditions, immunity and cognitive health, but she is very happy to listen and help people with any sort of health concerns.

Jennifer Cauli is a professional photographer and writer based in London. She is specialising in food and travel topics. She has worked with restaurants and food businesses around the world. Several of her images and stories have been successfully published with Culture Trip, Suitcase Magazine, Great British Chefs and many others. A few of her images made it into the shortlisted for The Pink Lady Food Photographer of The Year, International Siena Photo Festival and Women Behind The Lens.