Arguably one of the oldest grains ever eaten, we “drink” this ancient grain more often than we eat it. Barley is also easy to find on store shelves, either as pearled or pot barley. Polishing to make pot or pearl barley removes the inedible hull, although that also removes some of the nutrients too. Whole barley is a rich source of soluble and insoluble fibre, is a low-glycemic index food and has natural antioxidants. Low-GI foods assist in the prevention of Type 2 diabetes and assist in blood sugar and blood cholesterol control.
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Rich in beta glucan, a type of carbohydrate that plays a role in regulating glucose and cholesterol.
Source: USDA
BEEF AND BARLEY STEW
1 tbsp. canola oil
1.5 lb. boneless
stewing beef
1/2 c. pot barley
11 c. water
2 tsp. parsley
2 tbsp. Worcestershire
sauce
1/2 tsp. garlic powder
7 pkgs. beef bouillon
(salt reduced)
1 bay leaf
1 medium turnip
3 carrots
2 medium potatoes,
sliced
1/2 large onion, diced
2 stalks celery, sliced
Cut beef into 1-inch cubes. In a large pot, heat oil on medium-high heat. Add beef and stir until browned on all sides. Add barley and water and bring to boil. In the meantime, prepare other ingredients and add to water. Simmer 1-1/2 to 2 hours, until vegetables are tender. Add salt and pepper to taste.
Source: Alberta Barley Commission For more recipes log on to: www.albertabarley.com/barley/recipes.aspx
OLD-FASHIONED BARLEY PUDDING
2/3 c. pearl barley
3 c. boiling water
1 tsp. salt
1-1/3 c. milk
1/8 tsp. salt
1/4 c. brown sugar
1 tbsp. butter or
margarine
1 tsp. vanilla
2 eggs, lightly beaten
1/2 tsp. grated
lemon rind
1 tsp. lemon juice
1/3 c. raisins
Boil water and add barley and salt. Cook slowly for 45 minutes or until barley is tender. Cool. Combine milk, salt, sugar, butter, vanilla and eggs and beat well. Then add cooked barley, raisins, lemon rind and juice. Turn into a well-greased 1-1/2-quart baking pan. Set pan into a larger baking pan in oven. Pour hot water into the larger pan to within an inch of the top of the custard. Bake at 325 F for about 1 hour until a knife inserted in the centre comes out clean.
Serve hot or cold. Makes 6 servings.
Source: Alberta Barley Commission
