One of the earliest human foods, barley dates back to the Stone Age. Look for pearl barley on the grocery shelves and barley flakes, hulless barley and whole-grain barley grits in the bulk-foods section. Whole-grain barley and pearl barley are high in fiber, vitamins, minerals and heart-healthy antioxidants.
Flakes
Step 1
Combine 1/2 cup of barley flakes with 1 cup of water, apple juice or milk. Use a similar one-to-two ratio for larger or smaller amounts. Adjust the ratio depending on whether you like your cooked cereal on the dry side or the wet side.
Step 2
Microwave the flakes on "High" power for two to two-and-a-half minutes. Thick-cut barley flakes will take another minute to cook.
Step 3
Add cinnamon, sugar or dried fruit after the cereal is cooked.
Pearl Barley
Step 1
Combine 1 cup of pearl barley with 3 cups of water or apple juice. Use the same ratio of one to three for smaller or larger amounts.
Step 2
Bring the mixture to a boil in a medium pot. Cover and reduce the heat to a low simmer.
Step 3
Cook the barley for 30 to 45 minutes. Taste the barley to test for doneness. It should be tender but chewy.
Tips and Warnings
- To speed up the cooking time for pearl barley, cook the mixture and refrigerate it overnight, then microwave the barley in the morning. Or, let the barley and liquid soak overnight in a container in the refrigerator, and cook the soaked barley in the microwave for 10 minutes or until it is tender. Add 1/4 cup of toasted pecans or walnuts to your cereal. One cup of cooked pearl barley contains 193 calories, with 4 g of protein, 44 g of carbohydrates, less than 1 g of fat and a high 6 g of fiber.
- To get the most fiber and nutrition from barely, choose whole-grain varieties, which contain the bran and the germ of the grain. Some pearl barley and flakes are only lightly processed, retaining some of the bran, and are tan or brownish instead of white.
Things You'll Need
- 1/2 cup barley flakes
- Microwavable bowl
- 1 cup pearl barley
- Cooking pot
- 3 cups apple juice or milk, optional
- 1/2 to 1 tsp. cinnamon, optional
- 1 tbsp. brown sugar or maple syrup, optional
- 1/4 cup raisins or dried cranberries, optional
References
- "The Deluxe Food Lover's Companion"; Sharon Tyler Herbst and Ron Herbst; 2009
- Whole Grains Council: Barley --- February Grain of the Month
- Whole Grains Council: Types of Barley
- Idaho Barley Commission: 3-A Day Whole Grains
- U.S. Department of Agriculture: Nutrient Data Laboratory
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