Saturday, June 11, 2016

Barley can help lower 'bad' cholesterol according to a recent study

Did you know that the cholesterol-lowering effect of barley could be a benefit to your LDL and non-HDL cholesterol level which is found to be high in Type 2 diabetics? It also has 2x as much protein and 1/2 the amount of calories as oats.

So, after reading the article that was posted at CTV news what does this gal who loves to cook with barley from time to time do (see my blog post with a delicious gluten free recipe from Katie Zeller of Thyme of Cooking at this link ) ? Goes on the hunt for a breakfast cereal recipe that uses barley and is also gluten free (I was coming up with recipes that contained wheat - so instead plugged in "gluten free barley recipes").

So, feast your eyes on the one below that I found at Project Open Hand that was posted back in 2013 by Raymond Palko and get started yourself on exploring other options for cooking with barley and feel free to post any other ones you may find below in the comments section!!

Also, if you are wondering what some of the barley types are that you will see in the recipe links below - then scoot on over to this link - which helps explain the different types available.

Hulled barley is a hearty and nutritious grain that makes a wonderful breakfast. It’s high in fiber and may help lower cholesterol. Barley takes longer to cook than some other grains, but the following tips make it a convenient breakfast staple in your home.

Soak barley to decrease cooking time. Soak 1 cup of barley in 2 cups of water overnight in a covered container, in the refrigerator. Drain and rinse the barley before cooking. This will provide multiple servings, which can be stored in the refrigerator and quickly reheated over the next 3 days. (NOTE: These directions are for hulled barley. Pearled barley commonly found in the grocery store does not require pre-soaking.) Barley can be cooked in a pot on a stove or hot plate, in a slow cooker, or a pressure cooker. It cooks fastest in a pressure cooker, slowest on the stovetop.
  • Stove: Add 3 cups of water to the soaked barley. Over high heat, bring the barley and water to a boil. Cover, and reduce the heat to low. Allow the grain to simmer for 45 minutes.
  • Pressure cooker: Follow the above directions, but cook for only 15-20 minutes.
If you like your barley chewier, cook for less time. To make it creamier like porridge you will need to cook longer. Once it is a texture you prefer, drain off any remaining liquid.

Now that your barley is cooked, add any combination of the following items for a delicious breakfast:
  • Milk or soy milk (note from FatCatAnna ... almond or cashew milk is what I'd use)
  • Fresh or frozen fruit
  • Raisins or other dried fruits (note from FatCatAnna WARNING will add more to carbs so be careful)
  • Protein trail mix
  • Peanut butter
  • Nuts
  • Yogurt
Yes, I had to put a cat picture somewhere in this blog !!
Other resources to get your barley fix? Just look below -
  • Bob's Red Mill Barley Flakes (the recipe post above uses whole barley) ... so check it out here - you'll also find recipes using the product.
  • GoBarley - an international site based in Canada - that has some great recipe ideas and the story behind barley.
  • Heart and Stroke Foundation - just search for barley recipes - and you'll find alot of mouth watering ones to try.
  • I couldn't resist posting this recipe - that is made with mango, coconut and bananas (the recipe states that the barley can be made ahead of time and eaten over 5 days ... which is what I already do with oatmeal that I soak in milk overnight).
  • Last but not least - not into a sweet breakfast meal with barley? Then check out this baked savoury one that has me licking my chops as I finish up this post .... you can find the recipe at this link .

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