Roasted Beetroot and Barley Salad with Dill and Skyr
Deep magenta roasted beetroot folded through barley with dill, walnuts and a spoonful of skyr, holding for four days.
Why it works
Beetroot is the most practical source of dietary nitrate, which the body converts to nitric oxide, the signal that relaxes blood vessels and improves flow. That matters for blood pressure generally and is worth having during a cycle, when circulation and iron demand both come under pressure. The barley and beetroot together carry 11 grams of fiber a serving, and beetroot also supplies folate and the betalain pigments that give it the colour. Roasting rather than boiling keeps the nitrate in the vegetable instead of the cooking water. Skyr contributes protein and calcium and is stirred in at serving rather than stored through, so it stays white against the beetroot instead of turning everything pink.
Dietary nitrate has consistent randomized-trial support for blood pressure and exercise economy. Higher fiber intake is among the more reliable predictors of long-term cardiovascular outcomes.
Ingredients
- 600 g raw beetroot, peeled and cut into wedges
- 200 g pearl barley
- 2 tbsp olive oil
- 2 tbsp red wine vinegar
- 1 tsp honey
- 60 g walnuts, toasted and chopped
- A large bunch of dill, chopped
- 250 g skyr or thick Greek yogurt, to serve
- Salt and black pepper
Method
- Heat the oven to 200C. Toss the beetroot with half the oil, spread on a tray, cover with foil, and roast for 40 to 45 minutes until a knife slides in easily. The foil steams them tender rather than leathery.
- Simmer the barley for 25 to 30 minutes until tender with a chew, then drain and spread on a tray to cool fast.
- Whisk the vinegar, honey, remaining oil, salt, and pepper, and toss it through the warm barley so it absorbs.
- Fold in the roasted beetroot and most of the dill once both are cool. Doing it warm bleeds the colour through everything.
- Box without the skyr. Add a spoonful of skyr, the walnuts, and the remaining dill at serving.
