Barley. A cereal that we should use more often as part of a varied and balanced diet. Let's discover all the properties, nutritional values and uses of barley in cooking.
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Barley is a cereal with very ancient origins and it is even believed that it was the first one consumed by man. On the market there is pearl barley, the most widespread and easy to find, that one peeled and finally thewhole barley really hard to find.
We know better the properties of this cereal.
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OWNERSHIP OF BARLEY
Barley is a cereal rich in mineral salts like potassium, football e iron and for this reason it is considered an excellent remineralizing and energizing but also boasts anti-inflammatory properties and is really excellent for those suffering from gastrointestinal problems such as colitis, swelling, acidity, etc. It is also a good solution in case of constipation and being a low glycemic index cereal, does not contribute to raising blood sugar levels too much and is also recommended for the elderly and children.
Lately then a research has also highlighted the benefits on the heart due to the beta-glucan content, a soluble fiber that, among other things, helps keep cholesterol at bay. Beta-glucan is a fiber considered beneficial for health as it helps to maintain normal levels of fat in the blood, with positive effects on the heart and circulatory system. Furthermore, the same fiber can contribute to the maintenance of ideal body weight and to regulate the sense of satiety.
Read also: BARLEY: A TOUCH FOR THE HEART, THAT'S WHY
Also perfect during pregnancy, barley is particularly valuable during the lactation period as it stimulates milk production.
In summary, barley has several properties:
• Rich in mineral salts
• Anti-inflammatory
• Excellent for those suffering from gastrointestinal problems
• Remineralizing and energizing
• Low glycemic index
• Antistipsi
• Rich in fiber
• Good for the heart
• Keeps cholesterol at bay
• Contributes to the maintenance of a healthy weight
• Regulates the sense of satiety
BENEFITS OF BARLEY
Given the many properties of barley, they can take advantage of the benefits offered by this cereal within a varied and balanced diet. It can be entered more often, for example in the case of:
- Constipation
- Abdominal swelling
- High cholesterol
- Low energy or a period of high stress
- Low glycemic index nutrition
- Controlled diet
- Pregnancy and breastfeeding
- For children and the elderly
TYPES OF BARLEY
Barley can be found on the market in different forms:
Perlato
The most commonly used and purchased version. This is the refined cereal, more practical and convenient to cookDuring the industrial process that makes it whiter and more shiny, however, it loses most of its nutrients.
Whole wheat
Whole barley is very difficult to find on the market and requires a long soak before you can cook it. This is obviously the most nutrient-rich variant.
decortica
A middle ground between pearl barley and whole barley it is the so-called dehusked which is available in particular in organic food shops. Hulled barley, albeit less than whole barley, still retains the original properties of the grain better than pearled barley.
Sprouts of barley
From the barley are also obtained precious particularly beneficial sprouts for health. You can buy them ready-made or prepare them yourself at home with the help of a sprouter but also without this tool.
Read also: 10 IDEAS FOR GROWING SPROUTS WITHOUT BUYING A SPROUTER
Dissolved and per whole
It is also achieved with barley a tasty drink suitable even for the little ones as it is caffeine-free. It can be purchased both in the soluble variant and in a blend suitable for moka.
BARLEY GRASS
An interesting derivative of barley is barley grass. The discovery of the immense nutritional value of this natural product must be attributed to the Japanese scientist Yoshihide Hagiwara, a graduate of both medicine and pharmacy. It is a vegetable particularly rich in vitamins, minerals, essential amino acids and enzymes, including the antioxidant called SOD, which counteracts cellular aging. Barley grass is also a real mine of chlorophyll, which has a recognized antibacterial, detoxifying, immunostimulating and alkalizing power, i.e. it prevents the body's pH from turning towards acidity, a condition that can favor or accompany, according to experts, most of the existing pathologies.
Read also: BARLEY GRASS, A TOUCH FOR HEALTH
NUTRITIONAL VALUES OF BARLEY
Like all cereals, barley is also very rich in carbohydrates but compared to the others it is also richer than fiber and protein. It is a cereal low glycemic index, which contains gluten even if in smaller quantities than wheat and which provides in the "pearly" variant about 320 calories per 100 grams.
In the table that we present you can see the chemical composition and energy value of 100 grams of pearl barley.
Photo: entrecra.com
USES OF BARLEY
Generally, pearl barley is used to prepare salads and soups as it is convenient and quick to cook as well as easy to find in all supermarkets. However, it is a very refined product that during the industrial process loses much of its nutrients, so better, if you can, buy the hulled one (generally found in natural food stores or online) that better preserves the original properties of the grain. .
If you buy hulled barley know that it should be left to soak overnight before cooking it in boiling water for about 45 minutes using 3 parts of water for each part of cereal. On the other hand, preparing pearl barley is much faster, it only needs to be rinsed for a moment under running water, it does not need to soak and it takes about 30 minutes to cook.
Once ready, the barley can be used in many ways to prepare soups with legumes and vegetables but also cold as a salad instead of rice.
Barley therefore lends itself well to the preparation of:
• Soups
• Hot and cold cereal salads
• Minestroni
• Omelettes (also vegetable)
• Bakes and pies
• Orzo latte
• Biscuits (to be prepared using flour)
Let's see some now recipes who see thebarley as the protagonist.
RECIPES WITH BARLEY
Barley milk
Preparation is easy and doesn't take long - take it half a cup of whole or hulled barley (50 grams), wash it and soak it the night before in 1 liter of water. The next morning, boil the barley grains until they open, then sift, putting the milk aside and sweetening it if necessary.
Read also: BARLEY OR OAT MILK: HOW TO PREPARE IT
Barley with leeks and potatoes with saffron
The orzotto is a first course to be served hot, perfect in autumn and winter, to be prepared perhaps for a special occasion in place of the classic risotto, if you are looking for a recipe to vary the menu.
Ingredients
180 gr of barley grains
750 ml of vegetable broth
2 tablespoons of extra virgin olive oil
1 medium potato (160 g)
1 piece of leek (30 g)
1 piece of celery stalk (15 g)
½ sachet of saffron
Celery leaves or parsley for garnish
Salt and pepper
For all the details of the preparation read here.
Read also: BARLEY WITH LEEK AND POTATOES WITH SAFFRON
Barley: 10 winter recipes
Many other recipes based on barley enriched with vegetables, spices and other ingredients and particularly suitable for the colder season you can find them here.
Read also: BARLEY: 10 WINTER RECIPES
Pittedhre Salentine: the recipe for barley shortbread with grape jam
For a alternative breakfast rich in fiber or a quick but healthy snack, we offer you a reinterpretation of the traditional "pittedhre Salento", that is sweets made with barley flour, stuffed with grape jam, typical of the Salento peasant tradition.
Ingredients for 5-6 people:
250 g of barley flour
100 g of raw cane sugar
100 g of delicate extra virgin olive oil
1 pinch of salt
1 egg
grape jam (or whatever you prefer for the filling)
To find out the details of the recipe, read here.
Read also: PITTEDHRE SALENTINE: THE RECIPE OF BARLEY SHORTBREAD WITH GRAPE JAM
Salads from cereals
Other cereal salad recipes that can be prepared using barley as a basic ingredient you can find them here.
Read also: CEREAL SALADS: 10 RECIPES FOR ALL TASTES
Do you like barley? How do you prepare it?
