Lunch: Five-Spice Tofu with Barley and Kale

In this superhealthy vegetarian main course, blogger Sara Forte of Sprouted Kitchen serves sweet-spiced tofu over a warm kale-and-barley salad. "Barley has a nice chew that is delicious with spiced tofu," says Forte. "Quinoa or farro would also work well.

This recipe includes superfoods such as:

Barley, Kale, Sesame Seeds, Lemon

Health benefits of Five-Spice Tofu with Barley and Kale

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. Kale is an excellent source of calcium, which has an important role in egg maturation and follicle development in the ovaries. Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production. Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Ingredients

1 c. pearled barley
salt
1 box block extra-firm tofu
2 tbsp. grapeseed oil or coconut oil
2 tsp. toasted sesame oil
1/2 tsp. Chinese five-spice powder
4 scallions
Freshly ground pepper
1 stalk lemongrass
4 1/2 c. shredded Tuscan kale
1 1/2 tbsp. prepared horseradish
2 tbsp. tamari or soy sauce
2 tbsp. seasoned rice vinegar
2 tbsp. sweetened shredded coconut
1 tbsp. sesame seeds
2 tbsp. cilantro

Instructions

In a saucepan, cover the barley with 2 cups of water, add a pinch of salt, and bring to a boil. Cover and simmer over low heat until the barley is just tender, about 25 minutes.
Cut the tofu into 1-inch cubes. In a large nonstick skillet, heat 1 tablespoon of the grapeseed oil with the sesame oil until shimmering. Add the tofu and five-spice powder and cook over moderately high heat, stirring, until lightly browned, 7 minutes. Add the scallions and cook for 1 minute. Season with salt and pepper and transfer the tofu to a plate.
Add the remaining 1 tablespoon of grapeseed oil to the skillet. Add the lemongrass and cook over moderately high heat for 1 minute. Add the kale and cook, stirring, until wilted, about 2 minutes. Add the barley and cook for 1 minute. Add the horseradish, tamari, and vinegar and cook, stirring, until the pan is nearly dry, about 2 minutes.
Transfer the barley and kale to a platter. Top with the tofu, toasted coconut, sesame seeds, and cilantro. Serve right away. Looking for more healthy recipes? Check out our collections of low-fat recipes, healthy recipes for the whole day, and vegan recipes.