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Barley Risotto with Artichokes and Mushrooms

Creamy barley risotto. Makes 4 servings.

From The How Not to Age Cookbook

Ingredients

  • frozen artichoke hearts
  • mushrooms
  • garlic
  • barley
  • white miso paste
  • Savory Spice Blend 2.0
  • thyme
  • onion powder
  • pippali
  • Vegetable Broth 2.0

Instructions

  1. In a large saucepan, heat ¼ cup (60ml) of water over medium heat.
  2. Add the artichokes, mushrooms, and garlic. Cover and cook for 5 minutes.
  3. Stir in the barley, miso mixture, Savory Spice Blend 2.0, thyme, onion powder, pippali, ½ cup (120ml) of the Vegetable Broth 2.0, and sodium-free salt substitute (if using), and simmer, stirring gently, until the liquid is absorbed.
  4. Add the remaining broth, 1 cup (235ml) at a time, stirring until the liquid is absorbed before each addition.
  5. Simmer, stirring frequently, until your desired consistency is reached, adding a bit more liquid, if needed, until the barley is tender.
  6. Serve hot.

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

  • Dietary fiber
    From: Barley
  • Beta-glucan
    From: Barley
  • Spermidine
    From: Mushrooms
  • Ergothioneine
    From: Mushrooms
  • B vitamins
    From: Mushrooms
  • Vitamin D
    From: Mushrooms

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

  • Cognitive decline
    Protects against · via Barley
  • Aging
    Reduces risk of · via Dietary fiber
  • Telomere Shortening
    Protects against · via Dietary fiber
  • Heart disease
    Reduces risk of · via Dietary fiber
  • Constipation
    Improves · via Dietary fiber
  • Premature Death
    Reduces risk of · via Dietary fiber
  • Diverticulosis
    Protects against · via Dietary fiber
  • Hemorrhoids
    Protects against · via Dietary fiber
  • Hiatal Hernia
    Protects against · via Dietary fiber
  • Varicose Veins
    Protects against · via Dietary fiber
  • Acid Reflux
    Improves · via Dietary fiber
  • Breast cancer
    Reduces risk of · via Dietary fiber
  • Upper Respiratory Tract Infection
    Reduces risk of · via Dietary fiber
  • Knee Osteoarthritis
    Protects against · via Dietary fiber
  • Frailty
    Protects against · via Dietary fiber
  • Cancer
    Reduces risk of · via Dietary fiber
  • Stroke
    Reduces risk of · via Dietary fiber
  • Osteoarthritis
    Protects against · via Dietary fiber
  • All-Cause Mortality
    Reduces risk of · via Dietary fiber
  • Insomnia
    Improves · via Dietary fiber
  • Cardiovascular Disease
    Reduces risk of · via Dietary fiber
  • Type 2 diabetes
    Reduces risk of · via Dietary fiber
  • Colorectal cancer
    Reduces risk of · via Dietary fiber
  • Periodontitis
    Improves · via Dietary fiber
  • Colon Cancer
    Reduces risk of · via Dietary fiber
  • Asthma
    Improves · via Dietary fiber
  • Coronary Artery Disease
    Reduces risk of · via Dietary fiber
  • Chronic inflammation (inflammaging)
    Protects against · via Dietary fiber
  • Osteoporosis
    Protects against · via Dietary fiber
  • Obesity
    Protects against · via Dietary fiber
  • Hair loss / hair shedding
    Improves · via Spermidine
  • Neurodegenerative Disease
    Protects against · via Spermidine
  • Parkinson's disease
    Protects against · via Spermidine
  • Alzheimer's disease
    Protects against · via B vitamins
  • High Homocysteine
    Addresses · via B vitamins
  • Mild Cognitive Impairment
    Improves · via Vitamin D
  • Acute Respiratory Tract Infections
    Protects against · via Vitamin D
  • COVID-19
    Protects against · via Vitamin D
  • Bone Fracture
    Protects against · via Vitamin D
  • Sarcopenia
    Protects against · via Vitamin D
  • Menopause symptoms
    Improves · via Vitamin D
  • Dementia
    Protects against · via Vitamin D
  • Biological aging
    Protects against · via Vitamin D

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