Spotlight on Barley

Barley is a great all-round wholegrain, and one the most nutritious grains available. It is wheat-free, but not gluten-free. It’s also one of the lowest GI carbohydrates around, providing B vitamins, both soluble and insoluble fibre, and lending worthy amounts of minerals. Barley also contains noticeable amounts of the well-documented antioxidant “phytochemicals” lutein and beta carotene, normally only sought from colourful vegetables such as tomatoes, peppers and carrots. Antioxidants are known to play a vital role in disease protection, healthy heart function, muscle tissue repair, and even slow down physical aging! Barley can be bought whole (as groats) or “hulled”. Both are unprocessed, but quite slow to cook, so leave time for this. You will also find pot or pearl barley, which are quicker to cook, and also very nutritious. Pearl barley is probably the best choice, as it’s easy to prepare, and widely available in supermarkets, and health food stores. However, it is the more “polished” of the two, so pot barley has more slightly more B vits and minerals. You can also buy barley flakes (or rolled barley), which can be used (as is), in homemade muesli. Try pot or pearl barley in soups, stews, or as an accompaniment to grilled fish or free range chicken. I have to say, one of the nicest ways to eat barley, is cooked as a porridge with sweet almond milk – a wonderful warming breakfast, particularly on a cold winter’s day! Top with some berries to make it super-healthy! Like many dry grains, barley can be stored for at least a year, but always check sell-by dates, and store in a sealed, dry container. 

Barley as a tasty “tabbouleh”…
Tabbouleh is traditionally made with Bulgar wheat, although any cooked grain can be combined with this simple combination of tomatoes, parsley and dressing to turn it into something truly exciting! Quinoa works very well too. This tabbouleh makes a great accompaniment to a fish or vegetables, or used as a healthy “carb filler” in salads.

75g pearl barley per person
3 times the amount of water to grain
A large handful of chopped fresh herbs… choose fresh parsley, or coriander or basil.
2 tomatoes, finely chopped

Dressing to add to the cooked barley (instead of traditional lemon juice!)
50ml extra virgin olive oil
15ml balsamic vinegar
10ml Tamari (wheat-free soy sauce)

Cook the barley in water in a medium saucepan, bringing it to the boil and then simmering for about 45 minutes. Barley looks “puffed” when cooked and is tender to the bite. While the barley is cooking, measure and mix all the dressing ingredients together in a jar, cup or bowl. Shake or whisk to blend. Rinse the cooked barley (in hot or cold water), using a sieve and place in a bowl. Add the chopped tomatoes, and approximately a tablespoon of chopped herb per portion and mix with the barley. Finally, add 1 tablespoon of dressing per portion, stir through the tabbouleh, and serve as desired.

Nutrient breakdown per 75g portion
383 calories
11g fat
7g protein
68g CHO
2g fibre
30mg calcium

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