Roasted Sweet Potato Salad with Barley and Arugula - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
Recipe by Woman's Day Kitchen
Some times a simple salad won't cut it for dinner, which is why this salad uses the meaty sweet potato to add flavor and nutrition. Play around with the starches you have on hand for an easy weeknight meal.
Ingredients
- 3/4 c. pearl barley
- kosher salt
- Pepper
- 1 lb. medium sweet potatoes
- 4 1/2 tbsp. olive oil
- 3/4 tsp. ground cumin
- 3 tbsp. fresh lime juice
- 1 pinch cayenne
- 1 small red onion
- 3 oz. baby arugula
- 1/2 c. fresh mint or cilantro leaves
- crumbled feta
Instructions
- Heat oven to 450 degrees F. In a medium saucepan, combine the barley, 2 1/2 cups water and 1/2 teaspoon salt and bring to a boil. Reduce heat and simmer, covered, until the barley is tender, 20 to 25 minutes. Drain off any remaining water in the pan and spread the barley on a baking sheet to cool.
- Meanwhile, on a second baking sheet, toss the sweet potatoes with 3 tablespoons oil, 1/2 teaspoon cumin and 1/2 teaspoon each salt and pepper. Roast until golden brown and tender, 15 to 18 minutes.
- In a large bowl, whisk together the lime juice, remaining 1 1/2 tablespoon oil and 1/4 teaspoon cumin, pinch cayenne and 1/4 teaspoon salt. Add onion, toss and let sit, tossing occasionally, for at least 5 minutes.
- Add the barley to the bowl and toss to combine. Gently fold in the sweet potatoes, then the arugula and mint. Serve with feta, if desired.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Barley.
Barley is about the best grain a woman with PCOS can eat. It is low in calories and has the lowest GI of all grains. Low-GI grains such as barley take much longer to digest and create a slow, steady rise in blood glucose and insulin levels. As mentioned before on Fertility Chef, low-GI foods reduce cravings. If possible, try and find hulled barley as it is the most nutrient dense of all types of barley.
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