Summer Barley Bowl

THR is back! Not that it went anywhere, but I’m sure a one week hiatus left you all pretty worried. It’s been a busy week for yours truly, what with a trip home and a nonstop work schedule for the last couple of weeks. In case you were wondering what my trip looked like back to the Midwest – please just see below.

Photo Credit: Kimberly Sabada MS, RD, LDN

Photo Credit: Kimberly Sabada MS, RD, LDN

Yeah, all I ate was BBQ. If you’re ever in St. Louis be sure to hit up Pappy’s Smokehouse. This fine establishment opens at 11am and closes when they run out of succulent smoked meat – seriously. So when I returned from my long journey home, there was only one thing to do: reintroduce myself to plant foods. Thus was born this beautiful Summer Barley Bowl.

Temperatures are rising out there and cool, light foods are where it’s at! This is a dinner that won’t heat up your kitchen or weigh you down as the summer nights get longer. In an effort to think outside the rice bowl, I used an alternative whole grain – barley. Do not be intimidated by this lovely grain, it cooks up just like rice and turns out a meatier product than its step sister rice. Feel free to experiment with this recipe. Enjoy my dear readers!

Photo Credit: Kimberly Sabada MS, RD, LDN

Photo Credit: Kimberly Sabada MS, RD, LDN

Summer Barely Bowl

Serves 2

Lemon Yogurt
1 (6 oz) nonfat, plain Greek yogurt
1 teaspoon lemon zest
1 1/2 teaspoon lemon juice
1 heaping tablespoon chopped chives

3/4 cup dry quick-cooking barley
2 tablespoons fat-free ricotta
1 ounce light feta

1 can chickpeas, drained
Olive oil

Pea shoots
2 tablespoon toasted slivered almonds
1 small avocado, sliced
1/2 English cucumber, sliced
Fresh parsley, chopped

Preheat oven to 350 degrees Fahrenheit

Combine lemon yogurt ingredients, cover and chill while you prepare the rest of the bowl components.

Photo Credit: Kimberly Sabada MS, RD, LDN

Photo Credit: Kimberly Sabada MS, RD, LDN

Place chickpeas in an 8×8 baking dish, drizzle with a little olive oil and season with pepper. Place in preheated oven and roast for ~30 minutes, stirring halfway through. Remove from oven and set aside.

Prepare quick-cooking barley according to directions. Once cooked, fold in feta and ricotta cheese.

Divide barley evenly between two bowls. Top with chickpeas, cucumber, pea shoots, almonds, avocado and parsley. Top with a dollop of yogurt and serve.

The Greatest Breakfast Sandwich In The World

Yea I oversold this one with a title like that, but seriously – this thing might just change your life or at the very least, your morning. This has been something I’ve perfected over the last week or two and let me tell you, it really hit the spot the day after Patriot’s Day.  Massachusetts is not joking around with this state wide holiday. Honestly, watching people complete 26.2 miles of running while drinking beer on a patio in 87-degree weather was exhausting. This little breakfast gem was exactly what I needed the day after to recover and refuel.  Well this, three Advil and a gallon of Gatorade.

Serves: 1

  • 1 whole wheat english muffin
  • 1 egg + 1 egg white
  • 1 slice of cheese
  1. Slice and toast english muffin
  2. Heat a non-stick pan over medium heat
  3. Beat eggs, spray pan with non-stick cooking spread
  4. When hot, add eggs to pan and let them spread out like a crepe, lifting up at the edges to aid cooking
  5. When egg has set, place piece of cheese in center and fold over the edges of the egg-crepe (should be 4 – think envelope)
  6. Let sit for 30 or so seconds to let cheese melt
  7. Slide cheese-egg onto toasted english muffin and ENJOY!

Note:  I’ve also been known to add a sausage patty to this bad boy and use egg 2 egg whites. Tasty.