While current dietary recommended that all individuals consume three servings of whole grains each day, Americans consume an average of only one serving per day. According to the Department of Agriculture, eating grains particularly fiber-rich whole grains helps reduce the risk of numerous chronic diseases.
Some of the health benefits of consuming fiber-rich grains like barley are:
- Reduced risk of coronary heart disease
- Reduced risk of constipation
- Weight management
- Decreased risk of high blood pressure
- Reduced risk of diabetes
- Cancer prevention
- Blood glucose stabilization
- Cardiovascular protection
Substituting your usual grain of choice with barley may confer an array of health benefits. Barley is rich in phytochemicals, fiber, and minerals that ward off a plethora of diseases.
Compared to whole grain oats, barley packs a nutritional wallop by being lower in fat and calories, but higher in dietary fiber. One cup of hulled barley has about three times less fat and two-thirds more fiber than the more popular grains and oats. It also provides an excellent dietary source of essential minerals including magnesium, iron, manganese and selenium.
Barley's amazing properties make it no surprise that this grain would have endured for millennia. This ancient grain satisfies more than just the palate, it does the body good.
Greek Barley Salad
Servings: 6
Ingredients
1 cup pearl barley
3 cups water
Salt
1/3 cup olive oil
2 tablespoons fresh lemon juice
2 tablespoons red wine vinegar
1/2 teaspoon dried oregano
1/4 cup finely chopped onion
1/4 cup finely chopped fresh parsley
2 medium tomatoes, diced
1 green or red bell pepper, diced
1/2 cup crumbled feta cheese
Directions
In a medium sauce pan with lid, bring water and 1 teaspoon of salt to a boil. Add barley and return to boil. Cover, reduce heat to low and cook 45 minutes or until barley is tender and liquid is absorbed. Combine olive oil, lemon juice, vinegar, oregano and 1/4 teaspoon of salt; pour over hot cooked barley. Cool to room temperature. Gently stir in onions, parsley, tomatoes, bell pepper and feta cheese.
( Cook barley like you would cook rice.)
Some of the health benefits of consuming fiber-rich grains like barley are:
- Reduced risk of coronary heart disease
- Reduced risk of constipation
- Weight management
- Decreased risk of high blood pressure
- Reduced risk of diabetes
- Cancer prevention
- Blood glucose stabilization
- Cardiovascular protection
Substituting your usual grain of choice with barley may confer an array of health benefits. Barley is rich in phytochemicals, fiber, and minerals that ward off a plethora of diseases.
Compared to whole grain oats, barley packs a nutritional wallop by being lower in fat and calories, but higher in dietary fiber. One cup of hulled barley has about three times less fat and two-thirds more fiber than the more popular grains and oats. It also provides an excellent dietary source of essential minerals including magnesium, iron, manganese and selenium.
Barley's amazing properties make it no surprise that this grain would have endured for millennia. This ancient grain satisfies more than just the palate, it does the body good.
Greek Barley Salad
Servings: 6
Ingredients
1 cup pearl barley
3 cups water
Salt
1/3 cup olive oil
2 tablespoons fresh lemon juice
2 tablespoons red wine vinegar
1/2 teaspoon dried oregano
1/4 cup finely chopped onion
1/4 cup finely chopped fresh parsley
2 medium tomatoes, diced
1 green or red bell pepper, diced
1/2 cup crumbled feta cheese
Directions
In a medium sauce pan with lid, bring water and 1 teaspoon of salt to a boil. Add barley and return to boil. Cover, reduce heat to low and cook 45 minutes or until barley is tender and liquid is absorbed. Combine olive oil, lemon juice, vinegar, oregano and 1/4 teaspoon of salt; pour over hot cooked barley. Cool to room temperature. Gently stir in onions, parsley, tomatoes, bell pepper and feta cheese.
( Cook barley like you would cook rice.)
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