Whole Grain Spotlight: Barley
Are you stuck in a whole grain rut? If so, add variety to your
diet with less familiar whole grains, like barley. Despite the
fact that barley has been a staple for centuries — it's one of
the oldest cultivated grains — it's often overlooked. But it's
time to move barley to the front of your pantry! Barley is a
versatile grain with more overall nutritional value than rice
or wheat, and hulled barley is a particularly rich source of
dietary fiber and B vitamins.
Buying
The two most common types of barley are refined pearl barley
and unrefined hulled barley. As with refined flour, the barley
milling process removes barley's outer hull and bran layer,
exposing the pearl-colored balls that give this barley its
name. Unfortunately, like other refined grains, much of the
nutrient content is removed during this process. "Hulled"
barley, on the other hand, still has its nutritious bran
layer intact, which is why it's an excellent source of
dietary fiber. It's also rich in iron and thiamin, as well
as some essential trace minerals. While pearl barley is
readily available at most grocery stores, you may have to
look in a health food or specialty store to locate the more
nutritious hulled barley.
Storing
Barley, hulled or pearl, should be stored in an airtight
container. It can be refrigerated or frozen for up to six
months. Barley should remain clean and dry with a fresh smell.
Preparing
Barley can be added to soups, stews, salads, and even baked
goods. It's cooked much like rice; cooking times will vary
according to the variety. Hulled barley requires one hour
and 40 minutes to cook in boiling water, whereas pearl barley
only takes 45 minutes to cook. For best results, follow the
instructions on the package.
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