Warm Kale-and-Barley Salad

Warm Kale-and-Barley SaladAdapted from a Prevention magazine recipe, this hearty warm salad is a wonderful side dish. Toss in your favorite protein (tofu, lean meat or nuts) and it’s transformed into a satisfying main dish.

Ingredients

  • 3 c reduced-sodium vegetable broth
  • 1 c pearl barley
  • 2 Tbsp. canola oil
  • 1 butternut squash (12 oz.), peeled, seeded, and diced
  • 1 sm yellow onion, chopped
  • 8 oz. kale, stemmed and sliced
  • 4 oz sliced shiitake mushrooms
  • 1/4 c dry white wine
  • 3 Tbsp. chopped fresh dill
  • 1 Tbsp. freshly grated lemon zest

Directions

  1. Bring broth to a boil over high heat in medium saucepan. Add barley and ¼ tsp. kosher salt, cover, reduce heat to low, and cook until tender and broth is absorbed, 45 to 50 minutes. Set aside.
  2. Heat oil over medium-high heat in large skillet. Add squash and onion and cook until almost tender, 6 to 8 minutes. Add kale and mushrooms and cook until all vegetables are tender, 3 to 5 minutes. Deglaze pan with wine, then add cooked barley and heat through. Remove from heat and stir in dill and lemon zest. Season with salt and pepper to taste.

Prep time: 15 minutes / Total time: 1 hour
Servings: 6
Nutrition (per serving): 234 cal, 6 g pro, 40 g carb, 8 g fiber, 3 g sugars, 5.5 g fat, 0.5 g sat fat, 174 mg sodium

Key Ingredient Benefits

Barley: This grain is rich in phytochemicals, fiber, and minerals that ward off many diseases. Other health benefits range from balanced blood sugar levels to protection against cardiovascular disease and cancer.

Butternut Squash: Low in fat, butternut squash delivers an ample dose of dietary fiber, making it an exceptionally heart-friendly choice. The butternut’s color signals an abundance of powerhouse nutrients known as carotenoids, shown to protect against heart disease. In particular, the gourd boasts very high levels of beta-carotene (which your body automatically converts to vitamin A), identified as a deterrent against breast cancer and age-related macular degeneration. What’s more, with only a 1-cup serving, you get nearly half the recommended daily dose of antioxidant-rich vitamin C. .

Dill: Dill is scientifically known as Anethum graveolens and is part of the Umbelliferae family, whose other members include parsley, cumin and bay leaf. Dill’s unique health benefits – protection again free radicals and carcinogens — come from two types of healing components: monoterpenes, and flavonoids.

Kale: Also known as borecole, kale is one of the healthiest vegetables on the planet. This queen of the greens is high in lutein and zeaxanthin, phytochemicals found in the retina, which could help reduce the risk of macular degeneration. Kale is also rich in beta-carotene (vitamin A), a powerful antioxidant that may help boost the immune system and possibly protect against some chronic diseases and cancer. Kale is especially high in magnesium, which is very important for bone health. Plus, kale’s magnesium and potassium help lower blood pressure, and its high fiber content can help lower cholesterol — all beneficial factors in lowering your risk of cardiovascular illness.

Mushrooms: This low calorie, nutrient dense fungi is packed with vitamins, minerals, and disease-fighting antioxidants. Mushrooms are a very good source of vitamin D, thiamin, riboflavin, niacin, vitamin B6, pantothenic acid, phosphorus, potassium, copper and selenium. They are also a good source of dietary fiber, protein, vitamin C, foliate, iron, zinc and manganese. Mushrooms support a healthy metabolism and may help bolster immunity as well as liver, cardiovascular, and neurological health.

Onion: This popular ingredient contains a number of flavonoids, one being quercetin (found in Juvenon’s Youthful Energy). This nutrient has been demonstrated in studies to protect the liver, cool the fire of inflammation and has anti-cancer properties. Quercetin may help in weight control by reducing fat synthesis and increasing fat burning.

White Wine: The nutritional content of white wine, aside from its antioxidant properties, includes phosphorus, potassium, and fluoride. When used in cooking, the alcoholic content is negligible however the flavor benefits are great.