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Good for you food of the week: barley
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Barley is the good for you food of the week. A serving of this versatile whole grain provides more than 50 percent of your daily dietary fiber intake, plus antioxidants, protein, vitamins and minerals. As an added bonus, it’s inexpensive and easy to add to a variety of dishes for an affordable health boost. Idaho is the second largest barley producing state in the country, so you’ll probably be helping your local farmers when you buy some.
In addition to dietary fiber, a cup of barley will give you more than 50 percent of your daily intake for selenium. You’ll also get tryptophan, copper, phosphorus and manganese, all for 270 calories. That calorie count may seem high, but remember that you’re getting a very filling serving of whole grains, and you’re not likely to be hungry anytime soon. The dietary fiber can help maintain blood sugar levels, which in turn can prevent or manage type 2 diabetes.
Most people are familiar with pearl barley. You can also buy barley flour. In packaged foods, you’ll commonly find barley in breakfast cereals, pilafs, crackers, soups and snack bars. Pearl barley should be cooked about 40 to 45 minutes. There are “quick” cooking barley options out there. This has already been rolled and steamed, and will cook in about 12 minutes. But if you want to try the regular kind, it’s easy to set it up on the stove and just let it go while you’re doing other things. Freeze it in batches and then defrost it in the microwave on high for about 2 minutes per cup. This is a great way to get more whole grains into your diet, something most of us really need.
It’s a common misconception that you need to spend a lot to eat healthy. Although that can be true for organic produce and big-name makers of “convenience” foods, you can still do a lot for your health with a small budget. Adding more whole grains like barley to your menus is a simple way to stretch your dollar. Look for this complex carbohydrate in the bulk bins at your market to save even more. The one drawback is that it takes time to prepare; however, you can do a big batch and freeze it for later use.
With the weather cooling down, it’s the perfect time of year to add barley to soups, stews, and chili. You can sneak a little into your meatloaf. Make a pilaf, which is a nice alternative to rice or potatoes. Try baked goods using barley flour. Or whip up a whole grain salad with a combination of vegetables, beans, and some type of dressing or sauce. It can be served hot or cold, and the occasion can be simple or extravagant. Maybe you’d like to add some to your Thanksgiving menu this year. Once you start thinking about the flavors your family enjoys, the possibilities are endless. Think of barley as a building block. It has a chewy texture and a nut-like flavor, but its subtlety makes it a perfect backdrop for a variety of other foods.
If you’re planning to attend the 5th annual Community Health Fair this Saturday, you’ll be able to sample a dish made with barley and learn more about eating healthy on a budget.
Have you tried barley?
Read all the good for you food of the week articles
Check out these recipes from the Idaho Barley Commission
Weight Watchers recipe for stuffing made with barley and mushrooms
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