Lunch: Nutty Barley Bake Recipe

This recipe includes superfoods such as:

Barley, Nuts

Health benefits of Nutty Barley Bake Recipe

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. Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Ingredients

1 medium onion, chopped
1 cup medium pearl barley
1/2 cup slivered almonds or pine nuts
1/4 cup butter, cubed
1/2 cup minced fresh parsley
1/4 cup thinly sliced green onions
1/4 teaspoon salt
1/8 teaspoon pepper
2 cans (14-1/2 ounces each) beef broth
Additional parsley, optional

Instructions

In a large skillet, saute the onion, barley and nuts in butter until barley is lightly browned. Stir in the parsley, green onions, salt and pepper.
Transfer to a greased 2-qt. baking dish. Stir in broth. Bake, uncovered, at 350 ° for 1-1/4 hours or until the barley is tender and the liquid is absorbed. Sprinkle with parsley if desired.

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