Dinner: Toasted Barley Risotto with Spinach and Herb Purée

This recipe includes superfoods such as:

Barley, Lemon, Spinach

Health benefits of Toasted Barley Risotto with Spinach and Herb Purée

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. 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. Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.

Ingredients

1 cup pearled, hulled, or hull-less barley
8 cups low-sodium vegetable broth
3 tablespoons unsalted butter, divided
1 medium onion, finely chopped
Kosher salt, freshly ground pepper
1 freshly ground pepper
2 teaspoons chopped fresh thyme
1 bay leaf
1/2 bunch spinach, thick stems removed (about 2 cups)
1/2 bunch flat-leaf parsley, thick stems removed (about 1 cup)
2 tablespoons olive oil
1 garlic clove, finely grated
1 teaspoon finely grated Meyer lemon or regular lemon zest
1 tablespoon Meyer lemon or regular lemon juice
1 cup finely grated Parmesan
1/3 cup chopped tender herbs (such as tarragon and/or chives)

Instructions

Preheat oven to 350 °F. Toast barley on a rimmed baking sheet until light golden brown and fragrant, 8 –10 minutes. Set aside.
Bring broth to a boil in large saucepan; reduce heat to low and keep broth warm.
Heat 1 tablespoon butter in a large skillet over medium heat. Add onion, season with salt and pepper, and cook, stirring often, until softened and translucent, about 5 minutes.
Add barley, thyme, bay leaf, and 2 cups warm broth to skillet and bring to a boil. Reduce heat and simmer, stirring often, until broth is almost absorbed, about 5 minutes. Add remaining broth by 1/2-cupfuls, allowing it to be absorbed before adding more and stirring often, until barley is tender and mixture is creamy, 40 –50 minutes (you may not use all the broth). Remove bay leaf.
Meanwhile, cook spinach and parsley in a large pot of boiling salted water until leaves are bright green and just wilted, about 5 seconds. Drain; transfer to a bowl of ice water and let cool. Drain and squeeze well to remove excess water.
Coarsely chop spinach and parsley, then purée with oil and a splash of water in a blender, adding more water as needed, until smooth. Set spinach purée aside.
Mix garlic, lemon zest, and lemon juice into barley mixture, then mix in Parmesan 1/4-cupful at a time, stirring until melted and well combined before adding more. Mix in remaining 2 tablespoons butter.
Remove barley risotto from heat and mix in spinach purée and herbs; season with salt and pepper.