Baked Barley Flake, Banana & Blueberry Cups

Baked Barley Flake, Banana & Blueberry Cups

Banana, Blueberry & Barley Flake Cups

Baked Barley Flake, Banana & Blueberry Cups

These easy baked banana, blueberry and barley flake cups are easy to make and great for breakfast on the go! Make ahead and eat off of them all week.
Prep Time 10 mins
Cook Time 25 mins
Course Breakfast, Snack
Servings 12 cups

Ingredients
  

  • 2 cups barley flakes
  • 1 tsp baking powder
  • 1/2 tsp sea salt
  • 1 tsp ground cinnamon
  • 1 egg
  • 1 large banana, mashed
  • 2 tbsp butter, melted
  • 1 cup milk of choice
  • 2 tbsp honey or maple syrup
  • 1/2 tsp vanilla extract
  • 1 cup blueberries, fresh or frozen

Instructions
 

  • Preheat oven to 350 F. Grease muffin pan with nonstick cooking spray and set aside.
  • In large bowl, combine barley flakes, baking powder, salt, and cinnamon, then set aside.
  • In a medium bowl, combine mashed banana, egg, melted butter, milk, honey and vanilla extract.
  • Pour wet ingredients over the dry ingredients and mix to combine. Gently stir in the blueberries.
  • Pour mixture into the muffin tin, filling each cup evenly. Bake for 23-25 minutes or until the cups are a golden brown. Remove from oven and let cool. Store in the refrigerator for 2-3 days in an airtight container or freeze for up to 1 month. Reheat and enjoy.
Keyword baking, Barley Flake, Breakfast, Meal Prep
Kale, Brussel Sprout & Barley Salad

Kale, Brussel Sprout & Barley Salad

Kale and Barley Salad

Kale, Brussel Sprouts & Barley Salad

Elevate your salads this year with this loaded kale, brussel sprout and barley salad.
Prep Time 15 mins
Cook Time 5 mins
Servings 12

Ingredients
  

  • 1 cup barley, cooked
  • 3 cups brussel sprouts, shredded
  • 1 cup pomegranate arils
  • 1 medium avocado, diced
  • 1 bunch kale, thinly sliced and massaged with olive oil and salt

For the Dressing

  • 1 small shallot, minced
  • 1/2 lemon, juiced
  • 2 tbsp olive oil
  • 1 clove garlic, minced
  • Salt & Pepper to taste

Instructions
 

  • In a small bowl, combine shallot, garlic, lemon juice, olive oil, and salt and pepper. Mix well and set aside.
  • Combine barley, kale, brussel sprouts, pomegranate arils, and avocado.
  • Drizzle with dressing and toss to combine. Garnish with cheese or protein of your choice.
Keyword barley, salad
Ringing in the New Year with Barley

Ringing in the New Year with Barley

The start of the new year signals not only the end of the holiday season but the start of new beginnings and fresh starts. For many, the new year kicks off resolutions and goals to set the tone for the year. Health related resolutions are the most common each year. If you are looking to make a health-related change in the new year, we recommend adding barley to your arsenal.

Barley is considered a “super grain” because of its health and nutrition benefits which have been well-documented by scientist and nutritionist. So, what makes barley so special?

  1. Heart Health

Take charge of your heart’s future this year. Since 2006, the U.S. Food and Drug Administration has determined that soluble fiber from barley, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease by lowering low density lipoprotein (LDL) cholesterol and total cholesterol levels. Whole grain barley as well as dry milled barley products such as pearled barley, flakes, grits, and flour, can make a difference in your heart’s overall health!

2. Digestive Health

Barley contains the most fiber of all grains, with most varieties clocking in around 17% fiber. There are 2 main types of dietary fiber- soluble and insoluble, and barley is a good source of both. Barley is different than most grains. Barley contains fiber throughout the entire kernel. As a result, processed barley products such as flour, flakes, or pearl barley, still retain at least 50% of their original fiber content even after the bran or outer layer of the barley kernel is removed. In most grains, fiber is found only in the bran or the outer layer of the kernel.

3. Body-Weight Management

Eating fiber-rich foods helps increase satiety (the feeling of fullness) which is important in maintaining a healthy weight. Soluble fiber (beta glucan) mixes with liquid and binds to fatty substances to help remove them from the body. Barley contains the most beta glucans of all grains. Barley is a complex carbohydrate, which takes longer to break down, providing a longer lasting energy and reducing post-meal “crashes”.

4. Blood Sugar Management

Barley has the lowest Glycemic Index of all the grains sitting at 28. The carbohydrates in barley are slowly digested, absorbed, and metabolized causing a lower and slower rise in blood glucose and insulin levels. Studies show that soluble fiber (beta-glucan) is effective in slowing the absorption of sugar, which, for people with diabetes may help decrease the need for insulin. Barley and oats are the only two edible grains that contain significant levels of beta-glucan.

Barley is a nutrition powerhouse. Just one serving, ¼ cup, contains 32% of your Daily Value of fiber, 10% of your Daily Value of iron, less than 2g of fat per serving, cholesterol free, contains 8 of the 10 essential amino acid, and is a good source of plant-based protein.

Stone Fruit Salad

Stone Fruit Salad

Salad with stone fruits and barley

Stone Fruit Salad

Enjoy an array of fresh fruits and vegetables with a side of barley, packed with flavor and nutrition!
Prep Time 15 mins
Cook Time 40 mins
Total Time 55 mins
Course Salad, Side Dish
Servings 8 servings

Ingredients
  

  • 1 cup barley, hulless or pearl
  • 3 cups broth, vegetable or chicken
  • 4 cups spinach
  • 2 peaches, sliced
  • 2 plums, sliced
  • 1/2 lb cherries, pitted and halved
  • 2 oz feta cheese, crumbled
  • 1/2 cup vinigarette dressing of your choice

Instructions
 

  • Bring 3 cups broth to a boil then add barley. Reduce heat and simmer until barley is tender and liquid absorbed about 35-45 minutes. Alternatively: Place water and barley in Instant Pot. Close lid, set to sealing, and turn on to high pressure for 35 minutes. Conduct natural pressure release or quick valve. Drain and rinse when done.
  • While barley cooks, combine spinach, peaches, plums, and cherries.
  • Once barley is cooked, drain reamining liquid and rinse. Combine with
  • Combine barley with spinach, peaches, plums, and cherries. Top with feta cheese and stir in dressing. Enjoy!
Keyword barley, salad, stone fruit
Blueberry Zucchini Barley Flake Bake

Blueberry Zucchini Barley Flake Bake

Barley Flake Bake

Blueberry Zucchini Barley Flake Bake

This Barley Flake Bake is perfect for weekend mornings or make-ahead for meals on the go. Full of fresh ingredients and delcious flavors, this healthy bake is the perfect go-to meal.
Prep Time 5 mins
Cook Time 45 mins
Total Time 50 mins
Course Breakfast, Snack
Cuisine American
Servings 8

Ingredients
  

  • 2 cups barley flakes
  • 1.5 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1 tsp bakign powder
  • 1/4 tsp salt
  • 1 cup milk, your choice of type
  • 1/3 cup honey
  • 2 large eggs
  • 1 tsp vanilla
  • 1.5 cup blueberries
  • 1 cup shredded zucchini

Instructions
 

  • Preheat oven to 375 degrees Fahrenheit. Grease an 8×8 baking dish, and set aside.
  • In a medium bowl, combine oats, cinnamon, nutmeg, baking powder, and salt. Mix to combine. Add eggs, milk, and honey to the bowl, stir to combine.
  • Fold in 1 cup blueberries and zucchini. Spread into the baking and top with remaining 1/2 cup of blueberries.
  • Bake for 40-45 minutes, when top is golden it is done. Let cool and store in fridge for up to 4 days.
Keyword Bake, Barley Flake, Breakfast, Meal Prep, Zucchini recipes