Not So Boring Beetroot Barley...

Barley is often overlooked, but it’s packed with powerful nutrients and plant compounds that support digestion, metabolism, and inflammation—all critical areas for women’s health.

Rich in Gut-Loving Fiber

Barley contains both soluble (beta-glucan) and insoluble fiber, making it ideal for:

• Supporting bowel regularity

• Feeding beneficial gut bacteria

• Improving nutrient absorption

• A healthy gut microbiome supports hormone metabolism, immune resilience, and mood regulation.

Balances Blood Sugar & Energy

Barley has a low glycemic index, which helps prevent energy crashes and sugar cravings. This is especially helpful for:

• PCOS

• Insulin resistance

• Mood swings related to hormonal fluctuations

Anti-Inflammatory Properties

Barley is naturally cooling and anti-inflammatory. It’s helpful for anyone experiencing:

• Bloating

• Leaky gut

• Chronic pelvic or abdominal inflammation

• Skin flare-ups related to gut health

Natural Detox Support

Barley acts as a gentle diuretic, supporting kidney and liver function—essential for hormonal clearance and reducing bloating.

Beetroot Barley Plate

Ingredients (Serves 2)

• Pearl barley – 100g (dry weight)

• Beetroot (grated or finely chopped) – 80g

• Lemon juice – 1 tbsp (15 ml)

• Olive oil – 1 tbsp (15 ml)

• Sea salt – pinch

• Pumpkin (peeled and sliced into wedges) – 300g

• Olive oil – 1 tbsp (15 ml)

• Cumin seeds – 1 tsp

• Sea salt & pepper – to taste

• Kale leaves (stems removed) – 100g

• Olive oil – 1 tsp (5 ml)

• Lemon juice – 1 tsp (5 ml)

For the Avocado Yoghurt Dressing:

• Ripe avocado – ½ (about 70g)

• Plain unsweetened yoghurt (dairy or coconut) – 100g

• Garlic (minced) – ½ clove

• Lemon juice – 1 tbsp (15 ml)

• Water – 1–2 tbsp (15–30 ml) to thin

• Sea salt – to taste

Instructions:

1. Cook the barley: Rinse barley under cold water. Place in a pot with 3x its volume in water (300 ml), bring to a boil, then simmer for 25–30 minutes until tender. Drain excess water and stir through beetroot, lemon juice, olive oil, and salt. Set aside.

2. Roast the pumpkin:Preheat oven to 200°C (390°F). Toss pumpkin slices with olive oil, cumin seeds, salt and pepper. Roast for 25–30 minutes, or until soft and golden.

3. Massage the kale:Tear kale leaves into bite-sized pieces. Drizzle with olive oil and lemon juice. Massage for 1–2 minutes until softened and dark green.

4. Make the dressing:Blend avocado, yoghurt, garlic, lemon juice, salt, and enough water to reach a creamy, pourable consistency.

5. Assemble the plate:Spoon beetroot barley onto each plate, add roasted pumpkin, kale, and a generous drizzle of the avocado yoghurt dressing.

6. Yum, ENJOY!