Kim's Healthy Recipe of the Month: Barley and Kale Salad - Sky Fitness Chicago

Kim’s Healthy Recipe of the Month: Barley and Kale Salad

Kim Seiden - Healthy Recipe - Sky Fitness Chicago

Here’s a wonderful hearty salad recipe from Bon Appetit which makes a perfect accompaniment to turkey burgers, fish or chicken! Barley is a healthy whole grain loaded with fiber and selenium, making it a powerful antioxidant.  We tend to use barley mainly for soups, but it adds a nice touch to salads.

According to an article written by expert nutritionist Dr. Axe, “A one-cup serving of cooked barley has less calories, but more fiber, than an equal serving of quinoa, brown rice, amaranth, sorghum, millet or wild rice.” A few health benefits include improved digestion, maintaining heart health and increased weight loss.

Kim's Healthy Recipe of the Month: Barley and Kale Salad - Sky Fitness Chicago

Barley and Kale Salad with Golden Beets & Feta 

(Recipe Source: Bon Appetit)

1/4 cup plus 2 Tbsp. extravirgin olive oil + extra for drizzling

2 tablespoons white wine vinegar

2 tablespoons (packed) light brown sugar

1/2 teaspoon finely grated orange zest

Kosher salt and freshly ground pepper

1 bunch Tuscan kale, center ribs and stems removed, leaves cut into 1- inch squares

1/4 cup minced shallots

3 medium golden beets (about 1 bunch), trimmed

1 1/4 cups pearl barley 4 ounces feta, crumbled

2 teaspoons (or more) unseasoned rice vinegar

Directions: Whisk 1/4 cup oil, white wine vinegar, sugar, and orange zest in a large bowl to blend; season with salt and pepper. Add kale and shallots; mix until completely coated. Cover and chill until kale is tender, at least 3 hours. Meanwhile, preheat oven to 375°. Arrange beets in a small baking dish and drizzle with a little oil. Season with salt and turn beets to coat. Cover with foil. Bake beets until tender when pierced with a thin knife, about 45 minutes. Let cool completely. Peel beets. Cut into 1/4-inch pieces (you should have about 2 cups). Cook barley in a large pot of boiling salted water until just tender, about 45 minutes. Drain barley and spread out on a rimmed baking sheet; let cool completely. Add beets, barley, and feta to kale. Drizzle salad with remaining 2 tablespoons oil and 2 tablespoons rice vinegar; fold gently to combine. Season to taste with pepper and more rice vinegar, if desired.

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