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?
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.
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.
Apple Crisp
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!
No-Bake, No-Problem! Easy doesn’t even begin to describe how simple these are to make. Packed with nutrients and paired with delicious flavors, these are a treat the whole family will enjoy.
No-Bake Granola Bars
Packed with nutrients and no-bake make these granola bars a treat for the whole family!
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:
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.
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!
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!
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.
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.
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.
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.
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!
