Barley For Breakfast

Oatmeal gets most of the attention concerning a nutritious breakfast. However, many do not realize that barley may be a better choice.

40 grams of dry oatmeal gets you about 4 grams of dietary fiber, while the same amount of dry hulled barley gets you a whopping 7.5 grams of dietary fiber.

Barley is also an excellent source of selenium, which is a powerful cancer fighter. Selenium also helps prevent heart disease.

Barley is also an excellent source of copper. Copper

• helps your body absorb and use iron to synthesize hemoglobin
• helps to maintain the integrity of myelin - the covering of nerve cells
• is needed for the maturation of collagen
• is needed for the formation of elastin and bone development
• is used in a number of enzymes required for energy production.

The various forms of barley are

• Hulled Barley - This form is truly a whole grain and the most nutritious form of barley. Only the outermost hull of the grain is removed. This form also required soaking and more cooking time.
• Pearl Barley - The outermost hull is polished off, and the grain's bran layer and perhaps some of the inner endosperm layer may be removed during processing. This makes this form less nutritious than the hulled form.
• Barley Flakes - the grain is flattened and sliced, and appears similar to rolled oats. The nutrition content can vary depending on how it is process and whether it is made from hulled or pearl barley.

Hulled barley should be cooked for about 90 minutes, while pearl barley requires about 1 hour of cooking. What I usually do is place the barley in boiling water, and then turn off the heat and cover. I let the barley soak in the hot water overnight. The next morning, I cook the soaked barley for about 20 to 30 minutes and serve hot.

For one serving, use 1/4 cups of dry hulled barley. Soak in 1 to 1 1/4 cups of boiling water overnight - turn off heat and cover for overnight soaking. The next morning, cook for an additional 20 to 30 minutes. Add salt to taste. I also add 1/4 teaspoons of cinnamon, and a drop of vanilla. I then add the cooked barley to 1 chopped banana, 1/4 cups of raisins and 1/4 cups of chopped walnuts in a cereal bowl.

Barley is more chewier than oatmeal. However, I enjoy the taste, and it gives me a hearty and nutritious breakfast.

For more information on Barley see http://www.whfoods.com/genpage.php?tname=foodspice&dbid=127

For oatmeal information and recipes see http://www.exercise-to-a-healthier-life.com/free-recipes-oatmeal.html

Charles