26 September 2023

Beef and Pearl Barley Salad

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By Christine Salins.


With Covid-19 causing so much distress, it’s more important than ever to look after ourselves by maintaining a healthy diet, exercising and getting plenty of sleep. As we are forced to slow down by staying at home, many are taking it as an opportunity to focus on these important lifestyle factors so that they come out healthier on the other side.

The CSIRO’s health and weight loss program, the Total Wellbeing Diet, is available online or via a companion app, making it easy to stay focused while self-isolating.

The eating plan scientifically formulated by Australia’s national science agency provides for fast and sustainable weight loss and good gut health. Research shows that a higher protein, low GI diet is effective in body fat loss and keeping the weight off long-term.

Earlier this year, the CSIRO unveiled its Protein Balance Plus program which focuses on high protein, low GI meals. The Total Wellbeing Diet website was revamped to include the program’s fresh and delicious, nutritionally balanced recipes, along with digital tools such as meal plans, a food diary, weight tracker, personalised dashboard and support forums.

Visit www.totalwellbeingdiet.com to learn more about it, but in the meantime, enjoy this recipe from the program. Increase servings as needed.

Beef and Pearl Barley Salad

Serves 1

60g (approx. 1/3 cup) pearl barley, uncooked

1 ½ cup spinach, shredded

100g cherry tomatoes, halved

¼ lemon, juiced and zested

¼ medium red onion, finely diced

1 tsp chopped flat-leaf parsley, finely chopped

1 tsp chopped fresh coriander, finely chopped

pinch red chilli flakes

1 garlic clove, crushed

1 tsp extra virgin olive oil

1 tsp white wine vinegar

100g beef topside roast, lean, roasted and sliced

Bring a small pot of water to the boil, and cook the barley for 25 minutes, or until cooked through. Alternatively, you can place it in a microwave-safe bowl, cover with water, and then place cling film tightly over the bowl. Make a cut in the cling film to allow steam to escape, then microwave on a low heat for 10-15 minutes, until the barley is tender and has absorbed all the water.

Rinse with cool running water in a sieve or colander, and drain.

Combine the barley, spinach, cherry tomatoes, lemon zest, juice, and onion in a bowl and toss to combine.

In a small mixing bowl, combine the chimichurri ingredients—parsley, coriander, chilli flakes, garlic, oil, and vinegar—and stir well.

Top the barley salad with beef slices, then spoon over the chimichurri to serve.

Recipe courtesy of CSIRO Total Wellbeing Online Program.

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