52 WWW.MAXMUSCLE.

COM NOVEMBER 2013

Copyright Susan Irby, the Bikini Chef

2013 By Susan Irby BIKINIKITCHEN

Susan Irby, the Bikini Chef, is a radio host for Bikini Lifestyles on 790 KABC, an author and specialist in healthy bikini cuisine. Follow her at twitter.com/thebikinichef or visit her online at thebikinichef.com.
NUTRITIONAL
INFORMATION
PER SERVING
Serving size: 2 lamb
chops with 1 cup barley
Calories: 741
Fat: 30.9g
Saturated Fat: 9g
Carbohydrates: 38.2g
Protein: 76.2g
Fiber: 8.4g
Sodium: 1055mg
Expecting turkey, stufhng, mashed potatoes and pumpkin pie at the table this
Thanksgiving? Super-charge Thanksgiving dinner this year by updating the menu
with nutrient dense foods like kale, barley and wild mushrooms. Phytonutrients in
kale are powerful in protecting cells from cancer and preventing heart disease. As
with all leafy greens, kale is packed with anti-oxidant rich vitamin A and hber.
When it comes to potatoes, skip them and serve whole grain barley instead.
Barley contains beta-glucan hber, which helps reduce cholesterol, improve the
immune system and regulate blood sugar. Barley is also known to lower blood
pressure and reduce visceral fat. With barleys slow-releasing carbs, the body
feels satiated for a longer period of time, which will also help stave off that late
night craving for more pumpkin pie.
Here, barley pilaf is enriched with fresh kale, green onion and wild mushrooms
and served with havorful protein and iron-rich lamb chops instead of turkey,
which promote healthy kidneys and muscle. This holiday season, leave the table
feeling super-charged, not super-stuffed. MS&F
Ingredients
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SPICED LAMB
CHOPS WITH
BARLEY AND
KALE PILAF
(Serves 4)
SUPER-CHARGE
YOUR THANKSGIVING