MARCH 2020 • 45
1 cup pearled barley
8 oz. carrots, trimmed, peeled,
halved lengthwise (if large),
and cut into 2-inch pieces
8 oz. Jerusalem artichokes
(sunchokes), sliced
3 Tbs. olive oil, divided
8 oz. broccolini, trimmed
1 cup plain whole milk kefir
2 Tbs. chopped fresh chives
1 Tbs. Dijon mustard
1 tsp. Beau Monde seasoning
1 tsp. minced fresh garlic
1 tsp. cider vinegar
½ tsp. dried dill
½ tsp. celery seeds
Black pepper to taste
1 lb. boneless, skinless chicken
breasts, cooked and sliced
1 cup thinly sliced picked onions
(we like Pernicious Pickling Co.
Red Onion Sweet-and-Sour)- Preheat oven to 400°F. Cook barley
according to package directions. - Toss carrots and Jerusalem artichokes
with 2 Tbs. oil, season with salt and
pepper, and spread in single layer on
parchment-lined baking sheet. Roast
until tender, about 20 minutes. - Toss broccolini with remaining
1 Tbs. oil, season with salt and pepper,
and spread in single layer on second
parchment-lined baking sheet. Roast
10–12 minutes. - Whisk together kefir, chives, Dijon,
Beau Monde seasoning, garlic,
vinegar, dill, and celery seeds. Season
with pepper. - When vegetables have finished roasting,
divide barley, chicken, vegetables,
and pickled onions among four bowls.
Serve with dressing.
Per serving: 620 cal; 46g prot; 18g total fat
(4g sat fat); 69g carb; 105mg chol; 450mg sod;
12g fiber; 19g sugar
sauce, onions, garlic, and oregano; toss
thinly sliced tempeh with olive oil, and
roast until crispy; thread tempeh cubes,
onions, red peppers, and mushrooms on
a skewer and grill.6
Kimchi, a spicy Korean condiment
made from fermented cabbage
and other vegetables, is rich
in lactic acid bacteria that support
digestive health, suppress the growth
and development of pathogenic bacteria,
and improve immune function. Kimchi
also has anti-inflammatory properties and
protects against cancer. The lactic acid
bacteria in kimchi appear to suppress
enzymes that activate carcinogens. And
because it’s made with cabbage, kimchi
also contains glucosinolates, compounds
found in cruciferous vegetables that
reduce the risk of colon cancer and
other forms of cancer.
RECIPE TIPS: Mix kimchi with mayon-
naise for a zesty sandwich spread; add
kimchi, baby spinach, and scallions to
scrambled eggs; make Asian tacos with
kimchi, cooked tempeh, and shredded
red cabbage.7
Yogurt is a great source of
probiotics that improve gut health.
In one study, high yogurt intake
was significantly associated with a de-
creased risk of colorectal cancers. Other
studies suggest that yogurt also protects
against bladder cancer, esophageal
cancer, and other forms of cancer. And
since the fermentation process converts
lactose in yogurt into lactic acid, some
people with lactose sensitivity can
tolerate yogurt. Because commercial
production methods may destroy
wprobiotics, store-bought yogurts vary
widely in their content of live
probiotics. Look for brands that contain
active or live cultures, or make your own.
RECIPE TIPS: Purée yogurt with matcha
green tea powder and minced ginger;
whisk yogurt with mashed avocado,
minced onion, cumin, and cilantro for
gut-friendly guac; add pomegranate
seeds, chopped pistachios, and honey
to yogurt and freeze in ice pop trays.mak
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Barley & Chicken Bowls
Serves 4
Recipe from our sister publication, Cuisine at Home (cuisineathome.com).