National Nutrition Month

National Nutrition Month

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:

Heart Health

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!

Gut 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.

Body-Weight Management

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:

Barley-Based Inspiration

For some barley-based inspiration, visit our Recipes page. Interested in learning more about Barley? Visit our Barley Basics page. 

Simple & Delicious Instant Pot & Barley Recipes

Simple & Delicious Instant Pot & Barley Recipes

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!

1. Instant Pot Beef & Barley Casserole Chili

Beef & Barley Casserole Chili

Full of nutrients, loaded with flavor, and ready to go in under 30 minutes- need we say more? Try this classic pairing of Beef & Barley in your Instant Pot today!

Instant Pot Beef and Barley Casserole Chili
Check out this recipe
Beef & Barley Casserole Chili

2. Instant Pot Barley & Cranberry Salad

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.
Check out this recipe

3. Instant Pot Hamburger Barley Soup

Beef and Barley soup is a classic- put them in the Instant pot and you have a fan favorite with only a fraction of the time needed to make it, but all of the flavor.

Instant Pot Hamburger Barley Soup
Check out this recipe

4. Instant Pot Barley and Garbanzo Beans

Try something new with this merger of barley and garbanzo in a fresh, nutrient packed, side dish or salad. Enjoy hot or cold, any time or year!

Instant Pot Barley and Garbanzo Beans
A simple and fulfilling dish.
Check out this recipe
Christmas Cookies Everyone Will Enjoy

Christmas Cookies Everyone Will Enjoy

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!

1. Ginger Snaps

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.

Check out this recipe

2. Thumbprint Cookies

Shortbread is easy to make and so delicious to eat, and this Thumbprint Cookie Recipe checks all of those boxes. Add a boost of barley flour and these recipes will quickly become a holiday tradition.

Thumbprint Cookies
Easy to make and delicious to eat, a treat for the whole family.
Check out this recipe

3. Chocolate Chip Cookies

Chocolate Chip cookies are a classic, regardless of the time of year. Enjoy these barley flour chocolate chip cookies and make a new holiday tradition!

Chocolate Chip Cookies
The ultimate comfort cookie, with a delectable twist- barley flour!
Check out this recipe

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
5 Salads You Don’t Want to Miss

5 Salads You Don’t Want to Miss

Salads do not have to be boring! Adding barley to your salads adds another layer of nutrition and dimension of flavor and texture to your meal. Whether it be warm or cold, a barley salad is a perfect addition to your mealtime.

Here are 5 barley salads you don’t want to miss out on!

1. Kale & Apple Barley Salad

Fresh and flavorful, this salad is loaded with all of the essentials- including barley! Make it today.

2. Barley Chop Salad

Packed with vegetables and loaded with nutrition, this chop salad is perfect for any meal, any time. Make it today.

3. Mediterranean Roasted Barley Salad

Roasted vegetables and bold flavors make this salad a diverse addition to any meal. Enjoy as either warm or cold, and make it today.

4. Charred Corn & Zucchini Barley Salad

Fire up your grill and cook up something everyone will enjoy. With the charred corn and roasted zucchini, it will be as if summer never ended. Make it today.

5. Southwest Barley Salad

The perfect combination of fresh ingredients and fun flavors, the Southwest Barley Salad is easy to make and always a treat. Make it today.

Salads don’t have to be boring, add some variety to your mealtimes with barley. For more barley-based salad inspiration, visit our Recipes page.

Barley Bowls: Your New Go-To Grain Bowl

Barley Bowls: Your New Go-To Grain Bowl

We have all heard of a grain bowl but how about a barley bowl? Rather than using rice, farro, millet, or quinoa, change things up by using barley instead! Barley packs a punch with extra fiber, protein, and vitamins and minerals, elevating your lunch to the next level and giving you the nutrition you need to conquer the day.

Making a barley bowl is as easy as one, two, three. First, layer your bowl with a good serving of barley. Second, add your toppings, load it up with your favorite vegetables and proteins. Finally, top with dressing and enjoy!

Here are 3 of our favorite barley bowls, each packed with flavor and nutrition!

Greek Barley Bowl

The Greek Barley Bowl ties together the flavors of the Mediterranean with the convenience of at-home cooking. This is easy to make and packed full of bold flavors and hearty nutrition. To make:

1. Add cooked barley to the bottom of your bowl. If you are wanting a whole grain, opt for hulled or hulless barley.

2. Top with spinach, cherry tomatoes, olives, artichoke hearts, and capers. For additional protein, add your favorite protein- chicken, tofu, lentils, etc.

3. Drizzle a light vinaigrette of your choice and sprinkle some feta on top. Then, enjoy!

Thai Barley Bowl

Bold flavors, loaded with fresh vegetables and packed with nutrition, this Thai barley bowl is hard to beat. Easy to make and full of fresh ingredients, this will quickly become a go-to lunchtime favorite. To make:

  1. Add cooked barley to the bottom of your bowl. If you are wanting a whole grain, opt for hulled or hulless barley.
  2. Top with kale, red cabbage, cherry tomatoes, and carrots.
  3. Drizzle a peanut sauce dressing for a fresh, bold flavor and enjoy!

MexiBarley Bowl

Lunchtime doesn’t have to be boring! Pack up on proteins, veggies and fiber with this MexiBarley bowl. Fun flavors, easy to make, and loaded up on nutrition, make this today and amp up your day.

  1. Add cooked barley to the bottom of your bowl. If you are wanting a whole grain, opt for hulled or hulless barley.
  2. Top with bell peppers, black beans, corn, red cabbage, and carrots.
  3. Drizzle a vinaigrette of your choice, and enjoy!

Try one of these creations today and amplify your lunch time experience!