Pearl barley: 40g (3 tbsp, dry), Butternut squash: 200g (1/2 medium), Kale: 30g (1 cup, chopped), Onion: 25g (1/4 small, diced), Garlic: 3g (1 clove, minced), Water: 120ml (1/2 cup), Cranberries (dried, sugar-free): 10g (2 tsp), Walnuts: 10g (2 tsp, chopped), Feta cheese (reduced-fat): 30g (1 tbsp, crumbled), Olive oil: 10ml (2 tsp), Maple syrup: 5ml (1 tsp), Cinnamon: 1g (1/4 tsp), Nutmeg: 0.5g (pinch), Salt: 0.5g (1/6 tsp), Black pepper: 0.5g (1/6 tsp)
1. Preheat oven to 180C°C (360°F). 2. Cut the butternut squash in half and scoop out the seeds. 3. Brush the cut sides with 3ml olive oil and sprinkle with 1g cinnamon, 0.5g nutmeg, and a pinch each of salt and pepper. 4. Place cut-side down on a baking sheet and roast for 30 minutes, until tender. 5. Meanwhile, cook 40g pearl barley according to package directions. 6. Heat 7ml olive oil in a skillet over medium heat. 7. Add 25g diced onion and cook until translucent, about 3 minutes. 8. Add 3g minced garlic and cook for 30 seconds. 9. Add 30g chopped kale and cook until wilted, about 2-3 minutes. 10. In a bowl, combine the cooked barley, sautéed kale and onion, 10g dried cranberries, 10g chopped walnuts, 5ml maple syrup, and a pinch each of salt and pepper. 11. Turn the roasted squash cut-side up and fill with the barley mixture. 12. Sprinkle with 30g crumbled feta cheese. 13. Return to the oven for 5 minutes, until cheese is slightly melted and filling is heated through.
This vibrant pearl barley stuffed butternut squash is a delicious and nourishing way to support menopause wellness. Pearl barley provides steady energy and fibre, promoting digestive health and balanced blood sugar. Roasted butternut squash adds natural sweetness, beta-carotene, and antioxidants that support immune function and skin health. Kale brings a boost of fibre, calcium, and vitamin K, all important for bone strength and overall vitality. Onion and garlic infuse the dish with aromatic flavour and beneficial phytonutrients that support heart health. Dried cranberries add a touch of natural sweetness and antioxidants, while walnuts supply healthy fats and magnesium for brain and bone health. Creamy feta cheese offers calcium and protein, and a drizzle of olive oil and maple syrup ties everything together with healthy fats and a hint of sweetness. A sprinkle of cinnamon and nutmeg adds warmth and extra antioxidants, making this bowl comforting and uplifting, an enjoyable way to support well-being during menopause.
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