• Barley is one of the best sources of soluble fiber, and soluble fiber has been shown to help lower cholesterol.
• Tumeric, found in curry powder, contains anti-inflammatory properties. Stay tuned for emerging research about turmeric.
• Onions are good for your bones, heart and immune system and may help fight cancer.
• Raisins may actually help fight cavities and gum disease.
• Using lower-sodium chicken broth keeps sodium and salt content to a minimum.
Smart Selection, Storage & Prep
• Look for quick-cooking barley in the cereal aisle near the oatmeal or the specialty grains area of the grocery store. Pearled barley could be substituted.
• Store dry barley in a dry, cool, dark place, and use by the date suggested on the container for best quality.
• Using golden raisins allows the pecans and dried cranberries to stand out in the salad, but regular raisins can easily be used.
• Be creative and try all kinds of dried fruits in a barley salad: cherries, dates, apricots or peaches.
• Any nut would complement this salad, from pistachios and walnuts to almonds and cashews.
• Stir in the nuts last because they’ll get too soggy otherwise.
• Use lower-sodium vegetable broth if you want a vegetarian dish.