Instead of your typical cereal or oats, you can pack your morning bowl with ingredients that usually show up later in the day, like veggies and cheese. This meal-prep darling features barley, a whole grain that makes an incredible base for both savory and sweet dishes. Barley is high in fiber and also contains resistant starch, which is a carbohydrate that acts like a fiber, helping you feel full for hours. Avocado is a rock star when it comes to fiber, with over 9 grams per fruit. And raspberries contain the highest amount of fiber per cup of any berry, at 8 grams. This recipe can be made up to two days in advance — just add the berries and avocado right before serving.
Nutrition info: Delivers 7.5 grams fiber.
- 1 cup uncooked pearl barley, rinsed
- 2½ cups water
- 1/4 cup raw sunflower seeds, toasted
- 1/4 cup apple cider
- 1 teaspoon apple cider vinegar
- 2 teaspoons maple syrup
- 1 teaspoon extra virgin olive oil
- 1/4 teaspoon sea salt
- 1/4 teaspoon freshly ground black pepper
- 1/2 cup diced feta cheese
- 1 cup carrot ribbons (from 2 carrots; make ribbons with a vegetable peeler)
- 6 ounces fresh raspberries
- 1 avocado, diced
1. Preheat oven or toaster oven to 350°F.
2. Place the barley and the water in a large saucepan and bring to a boil. Reduce the heat and simmer for 30 minutes, until the water is absorbed and the barley is tender. Set aside to cool.
3. While barley is cooking, place the sunflower seeds on a parchment-lined baking sheet and cook for 5 minutes in the oven, until golden and fragrant. Set aside to cool.
4. In a small bowl, whisk together the apple cider vinegar, maple syrup, olive oil, salt and pepper. Combine with cooked barley in a large bowl. Gently add in the feta and carrot ribbons. If making in advance, add the berries and avocado just before serving. Divide among 4 bowls and serve.