This year, autumn officially begins on Wednesday, September 22 in the northern hemisphere. The fall equinox signals the turnover of the seasons and a transition from hot sunny days to cooler, brisk days. Food also makes a transition with the change of the seasons. The vibrant, fresh fruits and veggies of summer are now replaced with late harvest products such as pumpkins, squash, apples, and more. As we make this change, let us celebrate the seasons with these 5 fresh and indulgent fall-themed barley recipes!
1. Barley, Quinoa, & Butternut Squash Salad
Enjoy hot or cold and indulge in some of the best produce of the fall season! In this nutrient-packed salad, barley and quinoa pair up for the ultimate combination of both flavor and nutrition.
Barley & Quinoa Butternut Squash Salad
In this nutrient packed slaad, barley and quinoa pair up for the ultimate combination of both flavor and nutrition.
Apples are one of the best parts of fall. Loaded with fresh and sweet flavors, this fruit is great to eat fresh or incorporated into dishes, warm or cold. This apple crisp, with a barley flake topping, is easy to make and packed with iconic and classic flavors.
This easy apple crisp is packed full of fresh, iconic flavors and topped with an extra boost of nutrition.
Enjoy a bounty of some of the best produce of the season with this harvest barley salad. Fresh ingredients, easy to make, and delicious for either lunch or dinner, the Harvest Barley Salad is a triple threat.
Harvest Barley Salad
Fresh ingredients, easy to make, and delicious for either lunch or dinner, the Harvest Barley Salad is a triple threat. This recipe was created by Jamie Parchman and submitted as part of the "Bring on the Barley" Recipe Contest hosted by the Idaho Barley Commission and American Heart Association Idaho.
The end of August signals for many, the end of summer and the beginning of a whole new school year. Back-to-school can be a stressful and hectic time as we adjust to new schedules, set new routines, and figure out the new normal. It doesn’t have to be as crazy though, try some of these barley recipes to lighten your load and add some nutrition to your new routine!
Yogurt Blueberry Barley Flake Muffins
1. Yogurt Blueberry Barley Flake Muffins
Easy, healthy, and delicious, make these muffins ahead of time and enjoy them all week. Perfect for lunch boxes, mid-day snacks, or post activities fuel, they are sure to satisfy no matter the occasion.
Yogurt Blueberry Barley Flake Muffins
Easy, healthy, and delicous. Whether it is breakfast on the go or a mid day snack, these yogurt, blueberry, and barley flake muffins are sure to satifsy!
On the go and need some fuel? No problem! These No-Bake Protein Bites are so easy to make and delicious to each. Every bite is loaded with protein, fiber, and healthy fats. Make ahead and enjoy all week!
Did you know March is National Nutrition Month? A nutrition, education and information campaign sponsored annually by the Academy of Nutrition and Dietetics, National Nutrition Month focuses on the importance of making informed food choices, developing sound eating habits, and create healthful eating patterns with the foods they love.
To celebrate, we would like to share some Barley Basics with you, as well as some fun and healthy food swaps using barley!
Part of a Healthful Diet
Barley is considered a “super grain” because of its health and nutrition benefits which have been well-documented by scientists and dietitians alike. Some of these health benefits include:
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 kernels, flakes, grits, and flour can make a difference in your heart’s overall health!
Barley contains the most fiber of all grains, with most varieties clocking in around 17% fiber. Additionally, barley contains fiber throughout the entire kernel. Therefore, processed barley products such as flour, flakes, or pearl barley, will 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 outer layer of the kernel.
Eating fiber-rich foods (like barley!) 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 is a complex carbohydrate, which takes longer to break down, providing longer-lasting energy and reducing post-meal “crashes”.
Blood Sugar Management
Barley has the lowest Glycemic Index of all the grains 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.
Nutrition You Can Count On
Barley is a nutrition powerhouse. Not only is it packed with fiber, but it also contains other essential nutrients. In ¼ cup of uncooked hulless barley you will find the following:
Healthy and Easy Swaps
Adding barley to your diet is a simple swap in the kitchen. To boost the nutrition of your favorite dishes, try these simple swaps:
For some barley-based inspiration, visit our Recipes page. Interested in learning more about Barley? Visit our Barley Basics page.
In a pinch for mealtime but don’t want to sacrifice flavor OR nutrition? Have no fear- we have you covered. We have rounded up four of our favorite, failproof Instant Pot and Barley Recipes. Now, just pull out your Instant Pot, grab your barley, and let’s go!
Fresh and flavorful are the 2 best words to describe this salad- oh and easy-to-make. Throw your barley and cranberries into the Instant Pot, prep your greens, and voila! You have a great dinner side and/or perfect lunch salad to take on the go.
Instant Pot Barley and Cranberry Salad
A delicious and refreshing blend of barley and cranberries.
The Holidays are right around the corner and what better way to celebrate than with some delicious, homemade cookies? Here is a round-up of our 3 favorite cookies, all using barely flour and all loaded with delicious flavors. These cookies are so good, you won’t just be making them for the Holidays!
An iconic Christmas cookie, ginger snaps bring the flavors of the holiday to life. With these barley flour ginger snaps, you not only capture those holiday flavors but also add some nutrition to your treats.
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.