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How to Lose Weight Fast 10 Kgs in 1 Month | Barley Water For Weight Loss | Lose 3 Kgs in a WeekHow to Lose Weight Fast 10 Kgs in 1 Month | Barley Water For Weight Loss | Lose 3 Kgs in a Week How to Lose Weight Fast 10 Kgs in 1 Month | Barley Water For Weight Loss | Lose 3 Kgs in a Week


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4 Superfood BARLEY Recipes | Breakfast, Lunch, Dinner | Joanna Soh

SUBSCRIBE bit ly SUBJoannaSoh | Follow my IG s instagram com joannasohofficial BARLEY is one of the world s oldest superfoods, which is loaded with all the essential nutrients and we all should be adding into our diet! Use barley just like rice, oats or other grains Make stir-fry barley rice, risotto, barley soup or stew or toss into salads! Try them out, SNAP & SHARE your pictures Tag me @JoannaSohOfficial #JSohRecipes READ below for the recipes and steps ________________ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience Stay connected and follow me Joanna Soh joannasoh com s www instagram com joannasohofficial s www facebook com joannasohofficial s www youtube com user joannasohofficial s twitter com Joanna_Soh (Subscribe to my website for printable workouts & recipes) s www instagram com hernetwork tv s www facebook com hernetwork tv ________________ BARLEY PORRIDGE (serves 1) 1) ¼ cup Pearl Barley – 176Cals 2) ¾ cup Water 3) 1 2 cup any Milk – 60Cals 4) 1 tsp Chia Seeds – 22Cals 5) 1 tbsp Apricot Seeds - 76Cals 6) 1 Banana, sliced – 105Cals 7) 1 tsp Honey - 21Cals Per Serving 460Cals Steps 1) In a small pot, combine pearl barley with water and bring to a boil 2) Lower the heat and simmer until water has been absorbed and barley is completely soft, for about 20 - 30 minutes 3) Then stir in the milk, and allow is to simmer very quickly until you get your desired consistency Remove from heat 4) Top it up with banana, apricot seeds and chia seeds You can choose to drizzle it with a little bit of honey BARLEY BEET SALAD (serves 2) 1) 1 ½ cup Cooked Barley – 289Cals 2) 2 cups Baby Spinach – 20Cals 3) ½ cup Purple Cabbage – 11Cals 4) 2 Beetroot, cooked and sliced – 70Cals 5) ¼ cup Fresh Mint leaves – 4Cals 6) 2 tbsps  Feta Cheese, crumbled – 47Cals 7) 1 tbsp Dried Cranberries – 22Cals 8) 1 tbsp Apricot Seeds – 76Cals Dressing, combine 1) ½ tbsp Olive Oil – 60Cals 2) 2 tbsps Lemon Juice – 8Cals 3) 1 tsp Honey – 21Cals Per Serving 314Cals Steps All you have to do is to assemble all the ingredients together Drizzle with the lemon honey dressing and serve STIR-FRIED BARLEY "RICE" (serves 2) 1) 1½ cups cooked barley – 289Cals 2) 1 medium Carrot, diced – 25Cals 3) ½ cup Mushroom, sliced – 8Cals 4) ½ Red Bell Pepper, diced – 9Cals 5) 1 ½ cups Cabbage, shredded – 33Cals 6) 1 Zucchini, diced – 33Cals 7) ½ head broccoli, cut into florets – 85Cals 8) 2 cloves Garlic, crushed – 8Cals 9) 1 tbsp Olive Oil -120Cals 10) 2 tbsps Soy Sauce – 18Cals 11) Salt and Pepper to taste Per serving – 314Cals Steps 1) Heat oil over medium-high heat 2) Add in all the vegetables - garlic, mushrooms, carrots, zucchinis, red bell pepper, broccoli and cabbage Stir fry for about 3-4 minutes until vegetables are tender but still crunchy 3) Then stir in the barley, soy sauce and salt and pepper and toss thoroughly until all ingredients are well combined 4) Garnish with spring onions and serve BARLEY & BEEF STEW (serves 2) 1) ½ cup Pearl Barley – 350Cals 2) 300g Beef Ribs – 360Cals 3) 1 Carrot, chopped – 20Cals 4) 1 cup Celery, chopped – 14Cals 5) 1 cup Mushroom, sliced – 16Cals 6) 1 small Onion, chopped – 25Cals 7) ½ tbsp Unsalted Butter – 51Cals 9) 2 cups water 10) ½ tsp Dried Basil Leave 11) Salt and pepper to taste Per Serving – 418Cals Steps 1) In a pot, melt butter over medium-high heat 2) Add in the beef pieces to sear Season with salt and pepper Set aside 3) In the same pot, sauté the onions until fragrant and slightly brown, just for about 5-6 minutes 4) Stir in the mushrooms and cook very quickly until slightly tender, for about 2-3 minutes 5) Then stir the beef back into the pot Add 2 cups of water, sprinkle with basil leaves and allow beef to gently simmer under low heat until very tender, for about 1 hour Don’t forget to stir occasionally 6) Once the beef is tender, add in the remaining ingredients - barley, celery and carrots Continue cooking all the ingredients until they are tender for another 40 - 50 minutes Serve warm 7) If you like your beef falling off the bone, then cook for another additional

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