Lunch: Barley, Cauliflower, and Herbs with Burrata

Recipe by Ignacio Mattos A virtuous, herby grain salad with a heart of indulgent butterfat. We love the white-on-white effect of using barley, but it's delicious with basically any whole grain; try wheat berries or spelt.

This recipe includes superfoods such as:

Barley, Lemon

Health benefits of Barley, Cauliflower, and Herbs with Burrata

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.

Ingredients

1/2 cup pearl, hulled, or hull-less barley
Kosher salt
1/4 cup fine fresh breadcrumbs
1 tablespoon extra-virgin olive oil, plus more for drizzling
2 cups whole milk
1 cup finely chopped cauliflower
1 small shallot, finely chopped
1/2 cup finely chopped celery hearts, plus 1/4 cup finely chopped leaves
1/4 cup finely chopped fresh flat-leaf parsley, plus 1/4 cup finely chopped fresh flat-leaf parsley stems
1/2 teaspoon finely grated lemon zest
2 tablespoons fresh lemon juice
1 tablespoon Champagne vinegar or white wine vinegar
8 ounces burrata or fresh mozzarella, torn
1 tablespoon crème fraîche
Coarsely ground black pepper

Instructions

Preheat oven to 350 °F. Cook barley in a large pot of boiling salted water until tender, 15 –20 minutes for pearl, 35 –40 for hulled or hull-less. Drain and spread out on a rimmed baking sheet; let cool.
Meanwhile, toss breadcrumbs with 1 tablespoon oil on another rimmed baking sheet; season with salt. Bake, tossing once, until golden brown, 10 –12 minutes; let cool.
Bring milk to a simmer in a medium saucepan over medium-high heat; season with salt. Add cauliflower and cook until just softened, about 3 minutes; drain well. Discard milk.
Toss cauliflower, barley, breadcrumbs, shallot, celery hearts, celery leaves, parsley, parsley stems, lemon zest, lemon juice, and vinegar in a bowl; season salad with salt.
Mix burrata and crème fraîche in a medium bowl; season with salt. Divide burrata mixture among plates, drizzle with oil, and top with barley salad; season with pepper.
DO AHEAD: Barley can be cooked 1 day ahead; cover and chill. Breadcrumbs can be toasted 1 day ahead; store airtight at room temperature.