Summer Vegetable and Barley Casserole

This Summer Vegetable and Barley Casserole is obviously full of nutrients but it’s also a fantastic natural “cleanse” to your diet.

The Recipe Redux challenge this month was to create a recipe using seasonal produce.  

I love this challenge since it’s so versatile and I practically make a different main dish or side dish containing seasonal produce weekly.  

And after a weekend of eating out and not really watching too closely what I was eating, this was a perfect get-back-to-healthy-eating meal I needed.

Maybe you overindulged this weekend on delicious ice cream, or drank a few too many adult beverages.  

Well eating more foods like this summer vegetable and barley casserole can help you jump start your way back to eating healthy.

Dietitian’s Dish

So did you notice the phrase “natural cleanse” that I used in the first line of this post?  

Well, it’s definitely not a scientific phrase used in the nutrition or medical world.  

That’s my description of how I try to eat a normal, balanced diet.  I have to admit I despise the word “cleanse” when it comes to cleaning out your intestinal tract.  

Did you know that your body is pretty good at cleaning itself? This is especially true when you fuel it with healthy food and water.

Dietary fiber, for example, is an excellent way to keep your intestines healthy by keeping your bowels regular, and help you feel more full which in turn will help you reach or maintain a healthy weight.  

A 3, 5 or 7 day “cleanse” will likely make you feel miserable during that time. It also allow you to drop a lot of water weight. And then likley result in you feeling upset that you gained the weight back that you lost during the cleanse.

I will admit that I have never tried a “cleanse.” And don’t plan on it. And with my scientific background, I personally will stick with nutritionally-sound, common sense eating techniques.

Regardless of your views on cleansing, if you enjoy vegetables and want a healthy meal idea check out this casserole.

It’s a winner in my house!

Additional Healthy Vegetable Side Dishes

Here are a few other vegetable side dishes from Chocolate Slopes. And don’t forget to check out some creative and delicious recipes from fellow Recipe Redux members below.

Freekeh Spinach Salad

Italian Vegetable Pasta Salad

Creamy Broccoli Salad with Dried Cranberries

Summer Vegetable and Barley Casserole

A nutritious and satisfying dish that can be eaten as a side dish or an entire meal!

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Prep Time 15 minutes mins

Cook Time 35 minutes mins

Total Time 50 minutes mins

Ingredients

  

• 2 cups zucchini chopped
• 2 cups summer squash chopped
• 1 cup onion chopped
• 4 cups kale chopped
• 1 tablespoon olive oil
• 1 cup barley cooked
• 2 teaspoon garlic minced
• 1/2 cup whole wheat panko crumbs
• 2 eggs
• 4 oz. neuchatel cheese softened
• 1/4 cup skim milk
• 1/2 cup chicken broth low sodium
• 1 cup 2% sharp cheddar cheese
• 2 teaspoons dried parsley
• 1 teaspoon dried basil
• 1/2 teaspoon dried thyme
• salt and pepper to taste

Instructions

 

• Preheat oven to 375 degrees Fahrenheit.
• Heat olive oil in a large skillet over medium heat.
• Add onions and minced garlic to skillet for about 5 minutes until onions begin to soften.
• Add kale and chicken broth. Once kale has wilted add squash and zucchini.
• In a small bowl whisk eggs and milk together.
• Once squash and zucchini are tender, about 5 minutes, stir in neuchatel cheese, barley, chees and spices. Remove from heat and stir in milk and egg mixture.
• Add mixture to a 2 1/2 quart casserole dish sprayed with non-stick cooking spray.
• Sprinkle with whole wheat panko crumbs.
• Bake for 35 minutes or until thoroughly cooked.

Tried this recipe?Let us know how it was!

This Summer Vegetable and Barley Casserole post first appeared on Chocolate Slopes.

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