Barley (Hordeum vulgare)
BARLEY WORTH MENTIONING!
Did you know … the FDA now allows barley products to attach labels saying that barley “may reduce the risk of heart disease”?
What’s the Story?
Barley is a member of the grass family called Poaceae. There are more than fifty different varieties of barley grown throughout the world. It is one of the main grains fed to livestock, and only a small amount is used for human consumption, mainly for beer and other foods. Barley kernels must be first polished or “pearled” to remove the inedible hull. Barley malt is a fundamental ingredient in making beer.
A Serving of Food Lore …
The actual origin of barley remains unknown but many researchers believe it came from China or Ethiopia. Archaeologists have discovered that barley was one of the first grains domesticated in the Fertile Crescent by Egyptians some 10,000 years ago. Christopher Columbus brought barley to North America from Spain in 1493.
Where Is Barley Grown?
The top producers are Russia, Germany, Ukraine, France, Canada, Turkey, Australia and the United States. North Dakota contributes most of the United States’ grain.
Why Should I Eat Barley?
Barley is a good source of insoluble and soluble fibre. Beta-glucans, which lower cholesterol and aid in immune function, are found in the soluble fibre portion. In fact, barley is the richest source of beta-glucans compared to any other grain. It also contains B vitamins, iron, magnesium, zinc, phosphorus and copper, and is one of the richest sources of chromium, which is important in maintaining proper blood glucose levels. Barley is rich in antioxidants, such as selenium, quercetin and phenolic acids, which protect against damage to human body cells, and also contains a high concentration of tocols and tocotrienols, oils that help reduce the risk of cancer and heart disease.
Home Remedies
Barley has been used in a variety of home remedies throughout the centuries. Many cures are based on preparing a beverage of the grain boiled in water for an hour. For an upset stomach, or to soothe ulcers, drink the liquid straight. Mix in lemon juice for diarrhoea. Making a paste from barley, turmeric, and yogurt in equal proportions is another common preparation. The paste can be rubbed on sunburned areas of the body. The same paste, mixed with one half glass of buttermilk and the juice from half a lime, may relieve the symptoms of bladder or kidney infection.
Throw Me a Lifesaver!
CONSTIPATION AND COLON CANCER: Two rat studies showed promising results in treating vastly different illnesses. In one, constipated rats were fed barley, which increased bowel movements. In another, rats with colon cancer were fed varying high-fibre diets. The group on barley had significantly fewer tumours than the other groups.
HEART DISEASE: The beta-glucan fraction in barley, which is also found in oats and mushrooms, is associated with reducing the risk of heart disease.
DIABETES: A limited human study showed promise in regulating blood glucose and improving insulin production when the subjects’ diet included barley.
Don’t Throw Me a Millstone!
Though barley is low in gluten, it is not gluten-free, so people with coeliac disease should not use it in place of wheat.
Tips on Using Barley
SELECTION AND STORAGE:
• Whole barley comes hulled (also known as “pot barley”), pearled, cracked, flaked and in flour forms. Barley malt, a natural sweetener made from the sprouted form of the grain, comes in either liquid or powdered varieties.
• Make sure you buy your grain from stores with high turnover. If you’re unsure of its freshness, check for evidence of moisture or condensation on the packaging.
• Barley should be kept in a sealable plastic bag or container with a tight lid and stored in a cool, dry place.
PREPARATION AND SERVING SUGGESTIONS:
• Rinse the grain under running water to remove dirt before cooking.
• Substitute 25 to 50 per cent of the white wheat flour in a recipe with barley flour.
• Add hot water to cracked barley for a hot cereal.
• Add cooked barley to soups, stews and salads.
• Adding barley flour increases soluble fibre in your diet.
• Barley flakes are easy additions to granola, muesli, cookies and muffins.
by Chef J. Hugh McEvoy
Servings: 22 • Prep and cooking time: 20 minutes
This recipe contains seven powerhouse foods.
INGREDIENTS:
14oz/400g pearl barley
8oz/200g small pasta shapes, cooked
32floz/900ml water
1oz/25g fresh basil, chopped
2 cloves garlic, chopped
Juice of ½ fresh lemon
½oz/12g Vidalia onions, chopped
3 tablespoons red wine vinegar
2floz/60ml extra-virgin olive oil
1 teaspoon sea salt
1 teaspoon fennel seed
1 teaspoon white pepper
DIRECTIONS:
Cook barley in boiling, salted water until tender—eight to ten minutes. Drain and reserve for next step. Fold herbs, onions, garlic, olive oil, lemon juice, vinegar, seeds and spices into cooked barley. Fold cooked pasta into mixture. Add salt and pepper to taste. Serve hot or cover and refrigerate until chilled, then serve cold as a side dish.
BREAK IT DOWN …
Calories: 70; Total fat: 1g; Saturated fat: 0g; Cholesterol: 0mg; Sodium: 320mg; Total carbs: 15g; Fibre: 3g; Sugar: 0g; Protein: 2g.