Detox with Barley and Broccoli Bake

When that stylish word Detox is applied to a recipe those pert little syllables almost have an instant affect; tak-tak, the belly tightens the back aligns and just by reading it we look and feel healthier.

The second key word is green vegetable; pumpity-pump goes the heart, throbbing with renewed vigor as anti-oxidants and iron course through the veins.

Well this recipe is quick, simple and ultra healthy so without too much effort it is not just a case of mind over matter.

The properties of this bake are rich in folic acid and iron and the barley gives it neutrality which soothes and relaxes the kidneys.

The slightly chewy texture of the barley contrasts beautifully with the crisp broccoli, the crunchy roast sunflowerseeds and the light creamy topping.


Ingredients:

- 250g whole meal barley
- 1 large onion
- 4 heads of broccoli
- 1/2 butternut squash
- Marigold Swiss Bouillon stock
- Dash of cream (dairy or soya)
- Olive oil (dash)
- Coconut oil (for frying)
- Salt & pepper (for seasoning)
- 1 lemon (juiced)
- Sunflower seeds
- Dried Rosemary (pinch)
- Parsley to garnish



Method:

- Cook the whole meal barley in 500ml of water together with a dash of olive oil pinch of salt and a sprig of rosemary until all water is absorbed.

- Taste the barley it should remain springy but not be too hard if needs be adjust liquid content and seasoning.

- As with all grains the barley will benefit from resting in the pan once removed from the heat and covered with a tea towel. This will allow all the flavors of the grain to merge and heighten.

- Fry a large onion in coconut oil until golden, snap two heads of broccoli into bite size florets and briefly stir fry in with the onion, then gently mix with the barley and turn into an oven proof dish, patting down lightly.

- Meanwhile chop and boil 2 large broccoli and ½ butter nut squash in a little stock made with Marigold Swiss Bouillon.

- When soft, save some of the butternut squash chunks for decoration

- Puree the rest together with a dash of the Veg liquid, some dairy or soya cream, olive oil, lots of black pepper, a pinch of salt and a generous squeeze of lemon.

- Spoon the topping onto the barley/broccoli, topping it with the remaining chunky squash, drizzle with olive oil and sprinkle with sunflower seeds, a hint of dried rosemary and a twist of pepper.

- Bake moderately for about 30 minutes.

- Decorate with hand torn French parsley.

This dish freezes well

Serving Suggestion: Serve with a crispy winter salad made with chopped white chicory and dried and fresh fruit, a handful of crushed walnuts, and with sweet chili chutney on the side.