Barley is a whole grain that dates back over 10,000 years, originating in Asia. Barley is considered one of the highest whole grain cereals, containing high amounts of soluble fiber that you learned about earlier this week. In fact, ¼ cup provides approximately 8 grams of fiber, which is approximately 25% of the daily fiber intake recommendation! Besides the fiber, barley also provides various B vitamins (which support our health such as providing energy), phosphorus and magnesium (which support our bones), and selenium (which supports our thyroid). Barley even provides some protein.
When cooking barley, try soaking it overnight. This can help reduce the cooking time. Purchasing quick-cooking barley is another option. However, anything labeled as “quick” is usually more processed, which means more of the whole grain has been removed. Thus, these products tend to contain less fiber per serving.
Here are some ways to mix things up using barley:
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Add barley to your soup.
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When making your favorite summer pasta salad, substitute barley for the pasta.
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Use barley flour in baked goods.
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Try grits made from barley instead of corn.