Great Grains - Page 2
Barley
Most barely is used for livestock feed and to produce the sweetener malt syrup and beer. That's too bad because, as a whole grain, it's exceptionally nutritious. Like oats, barely contains a soluble fibre called beta-glucan, which reduces blood-sugar spikes and unhealthy cholesterol levels. It also trumps most grains for selenium, an antioxidant that mops up cell-damaging free radicals. Hulled barley, which only has the outer husk (hull) removed leaving the bran and germ intact, contains more nutrients, including energizing iron, than more-refined pearled or pot (scotch) barley.
Make it: Barley is an excellent addition to soups, salads, casseroles and stews. A caveat though: It is among the more slothful of whole grains to cook, especially the hulled version. Add 1 cup barely to 2 1/2 cups boiling water, reduce heat and simmer covered for 50 minutes, or until tender.
Quinoa Porridge
You would be hard pressed to start your day in a more nutritious way than this riff on traditional porridge. Store extras in the refrigerator and reheat in the microwave or on the stovetop for a quick breakfast fix.
Makes 4 Servings
1 cup quinoa
1/2 tsp cinnamon
¼ tsp nutmeg
¼ tsp salt
1 cup unflavored milk of choice
1 apple, cored and diced
½ cup walnuts
½ cup raisins or dried cranberries
2 Tbsp maple syrup or agave syrup
1 cup blueberries or other berry of choice
• In a medium-sized saucepan, combine quinoa and 2 cups water.
• Bring to a boil, reduce heat and simmer covered for 12 minutes.
• Pour in milk and simmer for an additional 10 minutes.
• Stir in apple, walnuts, raisins and syrup.
• Cover and let rest 10 minutes.
• Serve topped with blueberries.
Nutrition facts per one-cup serving: 402 calories, 13 g fat (2g saturated), 65 g carbohydrate, 7 g fiber, 11 g protein, 178 mg sodium
TR