Note:This recipe, created by Mac Wirth of Idaho, won a national contest and was served at a White House lunch for kids. His salad combines whole grains (barley) and vegetables, all topped with a fresh dressing. (If you try this recipe, get a grownup's help because it requires using a knife.)
Prep time: 1 hour, plus refrigerate overnight
What you need:
1 cup pearl barley
1 medium tomato, chopped
2 medium carrots, shredded
1 medium red, orange, or yellow bell pepper, seeded and chopped
2 cups chopped fresh spinach
3 tablespoons orange juice
3 tablespoons olive or grapeseed oil
2 tablespoons apple cider vinegar (or any other mild vinegar)
1 teaspoon honey
Salt and freshly ground black pepper
Equipment and supplies:
Measuring cups and spoons
Large pot for cooking the barley
What to do:
Bring a large pot of water to a boil.
Add the barley and cook, uncovered, until tender, about 40 minutes.
Transfer barley to a large bowl.
Add the tomato, carrots, bell pepper, and spinach. Stir to combine.
In a small bowl, whisk together the orange juice, olive or grapeseed oil, vinegar, honey, salt, and pepper.
Pour the vinaigrette over the barley salad and mix thoroughly.