Pumpkin Muffins

Pumpkin Muffins

Pumpkin Muffins

Prep Time 20 mins
Cook Time 25 mins
Total Time 45 mins
Course Dessert, Snack
Servings 72 mini muffins
Calories 88 kcal

Ingredients
  

  • unsalted butter
  • 2 cups barley flour
  • 1 1/2 cup s all-purpose flour
  • 3 cups sugar
  • 1 cup vegetable oil
  • 4 large eggs
  • 1 15 oz can pumpkin puree
  • 2 tsp fine salt
  • 2 tsp baking soda
  • 1 tsp baking powder
  • 1 tsp ground nutmeg
  • 1 tsp ground allspice
  • 1 tsp ground cinnamon
  • 2/3 cup water

Instructions
 

  • Preheat oven to 350 degrees F. Butter and flour as mall 24 muffin pan.
  • Whisk together the sugar and oil in a large bowl until well combined. Whisk in the eggs and pumpkin until combined.
  • Combine all dry ingredients and whisk until well combined. Add half the dry ingredients to the pumpkin mixture and stir to combine. Add half the water and stir to combine. Repeat with remaining ingredients.
  • Pour batter into the muffin pan. Bake for 25min. or until a toothpick can be inserted into a muffin and come out clean. Let cool for 10 min in pan and then remove and allow to cool for another 10 min.
Keyword baking, barley, muffin, pumpkin
Barley Fruit Muffins

Barley Fruit Muffins

Barley Fruit Muffins

The perfect morning snack.
Course Breakfast, Dessert
Servings 12

Ingredients
  

  • 1 1/2 Cups all-purpose flour
  • 1/2 Cup barley flour
  • 2 Teaspoons baking powder
  • 1 Teaspoon ground cinnamon
  • 1/2 Teaspoon baking soda
  • 1/2 Teaspoon salt
  • 1 Cup (8 ounces) low-fat vanilla yogurt
  • 2 eggs
  • 2/3 Cup dark brown sugar, packed
  • 1/4 Cup light olive oil
  • 1 Teaspoon vanilla extract
  • 1/2 Cup chopped dried fruit (apricots, apples, raisins, cranberries or cherries)

Instructions
 

  • Preheat oven to 375 F
  • In a large mixing bowl, combine flours, baking powder, cinnamon, baking soda, and salt; set aside.
  • In a medium bowl, whisk together yogurt, eggs, brown sugar, olive oil, and vanilla until smooth.
  • Pour into dry ingredients, mixing until just combined.
  • Stir in dried fruit.
  • Spray a 12-cup muffin tin with non-stick cooking spray.
  • Divide batter equally between muffin cups.
  • Bake for 15 to 18 minutes or until toothpick inserted in center comes out clean.
  • Cool in pan for 10 minutes.
  • Turn muffins out onto cooling rack.

Pumpkin Spice & Everything Nice: 5 Must-Try Pumpkin and Barley Recipes

Nothing quite says fall like pumpkin. This versatile gourd brings on the comforting and iconic flavors we associate with fall, while seamlessly merging with any ingredient it is paired with. When partnered with barley, the results, are fall-tastic. Here is a collection of 5 Must-Try Pumpkin and Barley recipes.

1. Pumpkin & Barley Chili

Warm up from those chilly fall days with a comforting chili loaded with delicious flavors.

Pumpkin and Barley Chili
Bring a taste of fall into your home with this simple and delicious chili.
Check out this recipe

2. Pumpkin Bread

Bake up something delicious with this decadent pumpkin with an extra twist- barley flour.

Pumpkin Bread
Fall in love with barley flour and the perfect pairing of pumpkin in a delicious pumpkin bread.
Check out this recipe

3. Barley Stuffed Pumpkin

Highlight the versatility of barley and pumpkin with this barley stuffed pumpkin packed with fun and fresh flavors.

Barley Stuffed Pumpkin
Enjoy this delicious blend of barley and fruit stuffed inside a pumpkin.
Check out this recipe

4. Pumpkin Muffins

Spice up your routine with these pumpkin muffins- loaded with flavor AND nutrition.

Pumpkin Muffins
Check out this recipe

5. Pumpkin & Barley Risotto

Add some flare and flavor to your dinner with a pumpkin and barley risotto.

Pumpkin and Barley Risotto
Check out this recipe
Barley: The Whole Grain Your Heart Needs

Barley: The Whole Grain Your Heart Needs

If you could predict your future, would you be doing anything differently? If you knew you were the one in two Americans that would someday have heart disease, would you want to change your lifestyle? According to the Centers for Disease Control and Prevention, half of all Americans have at least one of the top three risk factors for heart disease: high blood pressure, high cholesterol, and smoking. It is an alarming statistic, but heart disease is being diagnosed at an earlier age than ever. 

Good news! 

February is National Heart Health month, a great time to focus on getting your risk factors under control. Adding in whole grains, such as barley, can help improve high cholesterol and high blood pressure. 

Whole grains include the entire grain seed: bran, germ, and endosperm. If the grain has been cracked, crushed, or flaked, it must retain the same relative proportions of these components to be called whole grain. Examples of whole grains are barley, bulgur, oats, brown rice, buckwheat, corn, and quinoa.

Refined grains have been processed to remove the bran and germ to create a finer texture and improve shelf life. Processing removes dietary fiber, iron, and many B vitamins. Examples of refined grains are sugary cereals, cookies, pastries, white rice, and white pasta. 

The Whole Grains Council recognizes Barley as February’s whole grain of the month, and for a good reason. Barley is a good source of: 

  • Protein
  • Magnesium
  • Phosphorus
  • Niacin
  • Copper
  • Manganese
  • Selenium
  • Thiamin

In addition to these nutrients, barley is around 17% fiber. To be sure you are getting whole barley, look for the 100% Whole Grain Stamp and barley labeled as whole, hulled, or hull-less, instead of pearled or semi-pearled.

Barley Reduces “Bad” Cholesterol Levels

Due to the fiber present in barley, studies have shown eating barley significantly lowered total cholesterol, LDL cholesterol, and triglycerides. Soluble fiber present in barley keeps your digestion regular and healthy. It also helps reduce the number of cholesterol particles that enter your body by binding to it in the small intestine.  Fiber can move the cholesterol out of the body before it is absorbed.

According to www.lipid.org, eating 5 to 10 grams of soluble fiber a day can help lower total and LDL-cholesterol by 5 to 11 points. Be sure to drink extra water as you increase your daily fiber intake. Fluid needs vary, but 9 to 12 cups of fluid a day are recommended for most healthy people. 

Barley Reduces High Blood Pressure Levels

A diet high in whole grains will be high in total fiber, which helps control weight and blood pressure levels. Whole grains also increase your intake of potassium, which is linked to lower blood pressure, therefore reducing damage to your blood vessels. Barley is naturally low in sodium. Eating a diet low in sodium and exercising 30 minutes a day will also help improve your blood pressure numbers.

Barley is an Inexpensive Addition to Your Plate

The Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet both recommend including whole grains as part of a healthy diet. Unfortunately, the average American eats less than one serving per day, and almost half of all Americans never eat whole grains at all. 

Eating foods rich in soluble fiber is easier than most people think. The recommended fiber intake for adults is 25 g to 35 g daily. One serving, ½ cup of cooked barley has 8 grams of fiber. Here are some tasty ways you can add whole-grain barley to your meals and give yourself a heart-healthy boost:

Barley fruit muffins are the perfect snack- try them today!
  • Breakfast: 1/2 cup cooked whole barley in place of oatmeal, with berries and 2 tbsp ground flax 
  • Lunch: 1 cup chili made with beans and whole-grain barley
  • Snack: 1 small muffin partially made with barley flour
  • Dinner: Replace white rice in soups and casseroles with barley

Put together some healthy habits this month, and your heart will thank you. Expand your cooking skills and be sure to browse all the great recipes at https://www.eatbarley.com/recipes/.  In combination with eating more whole grains, work on eating more fruits and vegetables, exercise 30 minutes a day, and adopting some stress-relieving activities such as meditation and yoga. Together we can reduce the impact heart disease makes in our country and live long, happy lives.

April Bruns RDN, LD

@yourfitfork