Barley Grain
Barley grain is a versatile cereal grain which can be used in place of rice or potatoes in your weekly diet plan. You can also use it as a breakfast cereal in flake form.
Barley grain is another of those grains which many people do not consider adding to their diet. In my opinion, it makes sense to mix and match various whole grain foods so that we make the most of all the different nutrients they provide. Barley comes in a few different "styles" including hulled, pearl, flakes, grits and scotch. The most "whole" grain barley is the hulled variety, as this has only had the tough hull of the grain removed - therefore retaining its nutritional qualities. Whole grain barley takes longer to cook but is the one that I recommend. This type of barley grain is also sometimes called "dehulled barley".
Nutrition: Whole grain barley is high in fibre which helps to keep you regular and helps to prevent bowel cancer and related diseases. Barley also contains insoluble fibre, which reduces the risk of type 2 diabetes and is high in niacin (vitamin B3) which helps to lower cholesterol levels and also stabilises your blood sugar levels (so you will not feel as hungry).
Barley grain is also an excellent source of manganese which helps the body to utilise other dietary nutrients and helps to maintain regular blood sugar levels. Manganese also plays a part in the health of the thyroid gland and also helps to protect the bodies' cells from free radical damage, thereby helping to prevent cancer. Barley grains are also a good source of selenium which helps to protect the bodies' cells from free radical damage. Selenium also plays a part in thyroid function.
Barley provides good levels of phosphorus which is needed for teeth and bone formation.
What to do with barley grains: When cooked, barley has a chewy texture and nutty flavour which is similar to brown rice. Barley is most regulary used in soups and stews but you can use it to replace couscous and rice in other dishes. For example, instead of brown rice with your curry - try using barley grains instead.
You can add it to salads and stews and also make a lovely barley risotto with all your fave veggies.
I have barley for breakfast sometimes. I don't bother with the cereal flakes - I just boil up some barley the night before and put it in the fridge. Then I put it in a saucepan the next morning with some soya milk and heat it through. I squirt on some agave nectar or sometimes I admit that I do add a bit of sugar. :(
How to cook barley grains: - You can pre-soak the barley overnight if you want to reduce the cooking time. Rinse the barley first under cold running water and pick out any bits and bobs that shouldn't be there. Use around two cups of water to 1 cup of barley. When you are ready to cook the barley (in either water or vegetable stock), add around three cups of water to the pan per one cup of barley. Bring to the boil, cover and simmer for around 15 minutes (pre-soaked) or around 35 minutes if you havn't done this.
Barley, hulledRefuse: 0%Scientific Name: Hordeum vulgare L. NDB No: 20004 (Nutrient values and weights are for edible portion)
USDA National Nutrient Database for Standard Reference, Release 22 (2009)Take Me Home
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