It’s that time again – we are excited to announce this month’s theme, ?Whole Grains?
There are a lot of reasons to put whole grains on your grocery list. For one thing, as unrefined carbohydrates, whole grains are packed with nutrients our bodies’ love, such as fiber and iron.
Some whole grains like millet have the added benefit of being gluten-free, making them favorites in Allergic to Salad classes when adapting a recipe for dietary restrictions. This is just one of the ways whole grains are so versatile.
Our Recipe of the Month, Harvest Grain Bowls, is designed with the versatility of whole grains in mind. We even created an infographic to give you ideas for substitutions and add-ins when making this recipe so that you can create your bowl exactly the way you want.
Harvest Grain Bowls
This version features whole grain barley with roasted vegetables and pickled beets, but our Harvest Grain Bowls recipe works best as a template.
You can use any whole grain as a base, and sub in different roasted vegetables, fresh herbs and try quick pickling different vegetables such as farro, millet, winter squash, sliced apples, carrots and sunflower seeds.
Harvest Grain Bowls
- 1 cup whole grain barley
- 1 whole sweet potato
- 1 small head of cauliflower
- 1 bulb of fennel, thinly sliced
- 1/4 cup pepitas (pumpkin seeds)
- 3-4 chopped green onions
- 1 large handful of fresh mint (torn)
- 1 large handful of fresh dill (torn)
- Crumbled feta cheese
- Olive oil
- Red wine vinegar
- Salt (to taste)
- Pepper (to taste)
- (Optional) Pickled beets - see instructions following the recipe
(optional) Quick Pickled Raw Beets (or other vegetable!)
- 1 Large beet
- 1/2 cup Warm water
- 1/2 cup Red wine vinegar
- 1 teaspoon Salt
- 2 teaspoons Honey
- 2 tablespoons Fresh dill
Harvest Grain Bowls
Preheat oven to 375 F
Prepare your roasted vegetables. Peel and chop sweet potato into bite-sized squares. Chop cauliflower into small bite-sized florets. Toss with approx 2 TBLS olive oil to coat vegetables. Sprinkle with salt and pepper. Place in oven and roast until pieces are tender, about 30-40 minutes.
(Optional) Prepare your quick pickle raw beets (see directions below).
While the vegetables are roasting in the oven, cook the barley on the stove. Place in a pot of lightly salted water and bring to a simmer. Cook for about 30 minutes, or until barley is tender and chewy. Drain and set aside to cool.
Prepare your raw ingredients. Thinly slice your fennel into bite size ribbons. Chop green onions, including both white and green parts of the stem. Set aside.
Once vegetables are done roasting, set aside to cool. While vegetables cool, mix your dressing. Mix together 2 TBS red wine vinegar and 4 TBS olive oil. Mix in salt and pepper to taste.
Assemble you bowl! Place the barley in a large bowl with roasted vegetables (cauliflower, sweet potato), fennel, green onion and pickled beets (if using). Clean and tear by hand the fresh mind and dill and mix in with the rest of the ingredients. Pour dressing on top. Add more salt and pepper as needed for flavor. There should be a decent amount of flavor from the pickled beets, but you can always add more red wine vinegar as needed.
Top with crumbled feta and pepitas. Serve and enjoy! You can save this dish in the fridge - it makes a great lunch the next day! (and even the day after that!)
Quick Pickled Raw Beets
Wash, peel and cut beet. Very thinly slice your beets into ribbons or small slices. Place beets in a small bowl or jar.
Prepare the pickling solution by combining ½ cup water, 1/2 red wine vinegar, 2 teaspoons salt, 2 teaspoon honey, and 2 Tablespoons fresh dill in a small bowl or jar. Wisk, mix or shake the liquid together.
Combine the beets and prepared brine in the bowl or jar. Mix together well and let sit. Brine should just cover all the beets. Best if this sits for at least 30 minute. Can also be placed in the fridge overnight.
We suggest serving this meal “salad bar” or “build-your-own” style so that each person in your group can create their Harvest Grain Bowl exactly to their liking. In our bowls, we used purple sweet potatoes, yellow cauliflower and chioggia beets for a fun pink and white color!
P.S. Print out the Harvest Grain Bowl infographic and keep it on your fridge for quick mealtime inspiration.
Wishing you all a bountiful November,
Team Allergic to Salad