Barley: An Ancient Grain for Modern Healthy Lifestyles
By James Kambos
Harvest approaches with its bustling day, The wheat tans brown and barley bleaches grey.
—from “August” in The Shepherd’s Calendar by John Clare, 1827
Barley was probably the first cereal grain cultivated by the human race. Barley grains believed to be 5,000 years old have been found in Egypt; however, experts believe barley has been cultivated for at least 8,000 to 10,000 years. Its origin remains a mystery. Some believe barley originated in Ethiopia, but others think its cultivation began in the Fertile Crescent region, an area comprising modern-day Syria, Turkey, and Iraq. English and Dutch settlers introduced barley to North America during the 1600s.
The introduction of barley as a regular, stable food source allowed our ancient ancestors to settle in one place instead of being only hunters and gatherers. This led to one of the greatest achievements in human history: the beginning of agriculture as we know it today. Ancient civilizations held barley in high regard spiritually as well as nutritionally. Ancient Egyptians included barley in various forms as part of religious ceremonies. Roman and Greek soldiers included barley in their diets to ensure strength and stamina, and today more and more studies are proving that barley is indeed one of the healthiest foods.
Barley Facts
Cultivated barley (Hordeum vulgare) is the fourth-largest grain crop in the world. Only wheat, rice, and corn have larger yields. Barley, along with all grains, holds a unique position in the plant kingdom. It is a grass, which also makes it an herb. But it can also be considered a crop, a grain, and a cereal too. Barley is grown around the world; Canada, the United States, Russia, Australia, and Germany are the major producers. In the United States, more than half the states grow barley.
In Europe, barley was a major part of most diets through the Middle Ages. Wheat products were quite expensive, so barley flour was also a major ingredient in bread baking. Unfortunately, barley became known as a “peasant food” and its use began to decline. That’s a pity because it’s so nutritious. Soon after this period, barley became used mostly as a food for livestock in many areas of the world.
During the second half of the twentieth century in the United States, 65 percent of the barley produced was still used for livestock food. However, the most recent statistics say that number has dropped to about 51 percent. I hope this means that this super-healthy grain is being discovered by more cooks.
Today, human consumption of barley seems to be increasing. It can be found in cereals, soups, salads, crackers, confections, and certain pastas. One of the major uses of barley is barley malt, which is used primarily in the production of beer. To make barley malt, the kernels are soaked and aerated, and when the kernels begin to sprout, they’re slowly heated. This process increases the amount of sugars and starch, and is an amazing step in the production of beer.
Types of Barley
The two major barley products you’ll find in stores are hulled barley and pearled barley.
Hulled barley is also known as whole grain barley. This type has been processed just enough to remove only the inedible, tough outer layer, or hull. It is extremely nutritious and has a more pronounced nutty flavor. It does take longer to cook, and it doesn’t absorb as much water during cooking, so as a result it’s chewier.
Pearled barley is the variety you’ll most likely find in the supermarket. It’s usually found on the same shelf as rice and dried beans. It’s more processed than hulled barley because it’s been polished, or pearled. It’s not a whole grain since the bran and endosperm have been removed. Although it isn’t considered to be as nutritious as the hulled variety, pearled barley is still a very wholesome grain. It cooks more quickly and is the type used in most recipes.
Other forms of barley include barley flakes and barley flour. Barley flakes make a good breakfast cereal. Just cook them as you would oatmeal on the stove or in the microwave. They don’t absorb as much water, so what I do is simply drain off the excess water and flavor them as I would oatmeal. Brown sugar, dried or fresh fruit, and cinnamon are good ideas.
If you want to bake with barley flour, keep in mind that you must mix it with wheat flour. Barley flour is lower in gluten, so if you try using only barley flour, your baked goods will not rise properly. For yeast breads, barley flour should make up no more than one-fourth the total amount of flour used. For quick breads, you should use about half barley flour and half wheat flour.
Health Benefits of Barley
It’s no exaggeration when I say that barley is a remarkable food with many health benefits. Many researchers and health professionals have added it to the list of “super foods.” The only mystery is why Americans have been so slow to embrace this ancient grain as a part of a healthy diet. As studies continue, hopefully this will change.
Introducing barley to your diet can help reduce the risk of cardiovascular disease, colon cancer, diabetes, and even arthritis. Here are some specific health benefits.
Let’s start with heart disease. Hulled and pearled barley both contain a water-soluble fiber known as beta-glucan. This substance is now believed to lower “bad” cholesterol (LDL), triglycerides, and overall cholesterol. Studies reveal that beta-glucan helps to reduce the amount of cholesterol absorbed by the intestinal tract.
Barley also contains a good amount of niacin. This important B vitamin is known to raise “good” cholesterol (HDL) and helps remove the unhealthy low-density lipoprotein (LDL). This is another way barley improves heart health.
The large amount of insoluble fiber found in barley also helps maintain a healthy colon. This fiber promotes regular bowel movements, which help remove toxins from the body more quickly. Also, the fiber found in barley serves as food for the healthy bacteria found in the large intestine. This enables beneficial bacteria to grow, which reduces disease-causing bacteria, promoting overall good health.
As a low-glycemic grain, barley is helpful to diabetics. Barley has the ability to slow starch digestion, which prevents blood sugar levels from rising too quickly.
A serving of barley is also rich in the trace mineral copper. This can help the flexibility of bones and joints, which may ease the symptoms of rheumatoid arthritis.
These are only a few samples of barley’s health benefits. Now it’s easy to see why those ancient Roman and Greek soldiers ate their barley!
In the Kitchen with Barley
Barley is a healthy substitute for rice and pasta, and it’s easy to prepare. Here are three recipes you might like to try. I’ve included a basic barley recipe suitable as a side dish, a salad recipe, and a vegetable soup recipe. You can make larger amounts of the basic recipe, divide into one-cup portions, and freeze or refrigerate for one week. Then thaw and use as you wish in recipes. For these recipes, please use regular-cooking pearled barley, not quick-cooking barley, which I’ve found to be too mushy in consistency.
Basic Barley Recipe
21⁄2 cups water or your favorite broth
1 teaspoon salt (optional)
1 cup pearled barley, rinsed
In a medium saucepan, bring water or broth and salt to a boil. Add barley, stir, and return to boil. Reduce heat to low, then cover and simmer for about 40 minutes or until barley is tender and most of the liquid is absorbed. Makes about 3 cups.
Mint and Dill Barley Salad
This is a nice salad for summer. It goes well with fish, chicken, or beef. I serve this salad chilled, but the dressing and barley should be tossed together while the barley is still warm to allow the barley to absorb the flavor.
Salad:
2 1⁄2 cups water
1 teaspoon salt
1 teaspoon olive oil
1 cup pearled barley, rinsed
10–12 cherry tomatoes, sliced in half
1⁄3 cup pitted kalamata olives, rinsed
2 green onions, chopped, with white and green parts
Dressing:
1⁄3 cup red wine vinegar
3–4 tablespoons olive oil
1 tablespoon grated parmesan cheese
4–5 fresh mint leaves, chopped
1 teaspoon dried dill
Fresh ground black pepper to taste
In a medium saucepan, combine the water, salt, and olive oil, and bring to a boil. Add barley, and return to a boil. Stir, then cover and simmer for about 40 minutes or until the water is absorbed. While the barley cooks, prepare and measure your tomatoes, olives, and onions, and set aside. For the dressing, put all the ingredients into a small bowl, and whisk until the vinegar and olive oil look frothy, then set aside.
When the barley is cooked, transfer it to a large mixing bowl, toss gently with the dressing, and cool slightly. Next, add the rest of the salad ingredients, and gently mix with the barley/dressing mixture. I let the salad cool, then cover and refrigerate for at least 1 hour. This recipe makes 6–8 side-dish-size portions.
Hearty Barley Vegetable Soup
On a cold winter day, this is the perfect soup to have simmering on the stove. It’s easy to prepare. Serve it with crusty bread or crackers and cheese.
2 tablespoons olive oil
1 large onion, chopped
1 garlic clove, minced
1 medium carrot, peeled and sliced
1 celery stalk, with leaves chopped
1 14.5-ounce can diced tomatoes with juice
1 bay leaf
1 teaspoon dried basil
½ cup pearled barley, rinsed
2 14-ounce cans vegetable broth
4 cups water
1 cup frozen mixed vegetables
Optional: 1 small potato, peeled and cubed; a small turnip, peeled and cubed; or a small zucchini, chopped
Heat oil in a large soup pot. Add the onion, garlic, carrot, and celery, and sauté in the oil until the onion is soft. Next, add the tomatoes with their juice, the bay leaf, and the basil. Stir in the barley. Pour in the vegetable broth and the water, and bring to a boil. Turn heat to low, cover, and simmer, stirring occasionally. After 45 minutes, stir in the mixed vegetables, and cover and simmer 15 minutes longer. If you use any of the optional ingredients, add them to the soup during the last 30 minutes of cooking. The soup should be ready in 1 hour. After sitting, the soup will thicken and will taste better the next day. Refrigerate leftovers. Makes 6–8 servings.
As you can see, barley isn’t just for soup. It can also be used in stews, or—this is really good—used as a stuffing mixture for green peppers and tomatoes.
If you choose to purchase barley in bulk, be sure that the supplier keeps it in a covered container and that it’s dry. At home, store barley tightly sealed. It will stay fresh six to nine months at room temperature. Uncooked barley can also be refrigerated for longer periods.
Barley in Magic and Folklore
Since barley is such an ancient crop and was so important to the survival of the human race, it became linked to magic, religion, and folklore.
In magic, barley is considered to be a feminine herb ruled by Venus. It’s associated with love, fertility, and healing magic. Barley was so highly revered by the ancients that it soon became the focus of early religious cults. These early religions honored agriculture, but more specifically, grains—especially barley. The early goddesses of the Eastern Mediteranean and Mesopotamia weren’t just grain goddesses, they were probably barley goddesses.
Centuries later, due to barley’s importance as a food and as an ingredient in the making of alcoholic beverages, barley also became part of British folklore. The best example of this is “John Barleycorn,” an old folk ballad of the British Isles. It was probably sung before the reign of Elizabeth I, and many versions exist.
In the ballad, barley takes on human characteristics as John Barleycorn, and the agricultural cycle of the year is told. The ground is plowed, seed is planted, and then, in his prime, John Barleycorn is cut down and, of course, harvested. He returns not only as a crop, but he is also transformed into beer and wine.
The tale has both Pagan and Christian connections. In it is the story of reincarnation as well as resurrection, and I’m sure John Barleycorn is related to nature spirits such as the Wicker Man and the Green Man.
We may never know all the messages hidden in “John Barleycorn,” but the story still has a deep emotional impact on people even today.
Conclusion
There was a time when barley was so important that barley grains were laid end-to-end as a unit of measure for length. And there was a time when barley was used as an important trade item for other goods. Those days are gone forever, but barley is beginning to get the recognition it deserves. Barley is now becoming more important as a key ingredient to a healthier lifestyle. Scientific studies are beginning to approve claims that the soluble fiber found in barley, beta-glucan, does help to lower cholesterol and improve heart health.
Barley—it’s healthy, low in fat, high in fiber, and inexpensive.
It’s a super-herb.
For More Information
Visit barleyfoods.org for more information. This is a great website and is regularly updated.
James Kambos writes from his home in southern Ohio. He’s also an artist who paints in the American primitive style. He raises many herbs and wildflowers in his garden.