Our Basecamp registered dietitian, Jamie, brings you easy-to-follow tips and tools to help you stay on your path nutritionally. Each week we rotate between live, online classes to personalized videos from Jamie and great tips to challenge you to explore new food opportunities.
Warm Winter Salad
Prep Time: 10 mins | Cook Time: 35 minutes | Serves: 6
Ingredients
1 cup pearled barley, cooked in water or broth
2 sweet potatoes, washed and cut into cubes
3 beets, washed, peeled and cut into cubes
2 shallots, peeled
2 cloves garlic, peeled
½ cup + 1 Tbs olive oil
½ tsp salt
½ tsp black pepper
¼ cup balsamic vinegar
1 Tbs grainy Dijon mustard
3 tsp honey
1 bunch Lacinato kale, washed, de-ribbed, and cut into ribbons
½ cup fresh basil, washed and chopped
1/3 cup sunflower seeds
1/3 cup slivered almonds
Directions
• Preheat oven to 425°F. Bring water or broth to a boil and add rinsed barley. Cook per package directions.
• Wash and chop root vegetables into bite-sized cubes. Place beets, sweet potatoes, shallots, and garlic cloves onto large baking sheet. Drizzle with 1 Tbs olive oil and season with ¼ tsp each of salt and pepper. Bake for 25 minutes or until softened and nicely browned. Note, you may need to pull out garlic a bit sooner to prevent burning.
• While barley is cooking and veggies are roasting, wash and cut kale and basil. Place shredded kale in large bowl and set aside.
• For dressing, add roasted shallots and garlic to food processor. Add ½ cup olive oil, balsamic vinegar, mustard, honey and ¼ tsp each of salt and pepper. Blend until smooth.
• Top kale with warm barley and roasted veggies. Add almonds, sunflower seeds, and basil. Drizzle with dressing and toss to coat.
• Serve and enjoy!
Tips
• Use any whole grain of your choosing. Farro, quinoa, or kasha would all work well in this salad.
• Mix up your flavors! Sub in pistachios or pepitas for crunch, add fresh citrus juice to the dressing for extra zing, top with feta, goat cheese, or avocado for a creamy add in.
• Add grilled chicken or salmon on top for extra protein.
• Enjoy warm or cold. Leftovers store well in sealed container in the fridge for up to 5 days.
Nutrition: (per 2 cup serving) Calories: 490 kcals, Total Fat: 28 g, Sat Fat: 0.6 g, Carb: 53 g, Fiber: 9 g, Protein: 9 grams, Sodium: 311 mg.
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