Rinse barley in cold water before cooking, cook in differing stocks for different meals, freeze leftover barley for use another time, replace all-purpose flour with barley, serve barley casserole or barley risotto instead of baked potato, cook barley in apple juice for breakfast, try barley couscous for a change of pace and use it in other dishes like salads.
In Part 1 of the barley story, I introduced one of Canada’s true superfoods and how this often over-looked grain is getting ready to steal the spotlight. In this post, I share some amazingly simple tips from the experts at Go Barley for incorporating Canadian barley into your day-to-day eating. Visit www.gobarley.com to learn more about Canada’s homegrown superfood.
Ten useful tips to include barley in cooking:
1) Rinse your pearl or pot barley off in cold water before cooking. This washes off the residual grain dust from the pearling process.
2) Cook your barley in different stocks for different meals:
– Use chicken stock to pair with salads or to serve with chicken;
– Beef stock for beef meals; and
– Vegetable stock for salads or vegetarian dishes.
3) When cooking pot or pearl barley, make a little extra to use in other dishes such as a salad topper – left over barley on top of a Greek or green salad adds flavour, texture and fibre.
4) Freeze leftover cooked barley for use at another time. Store in an airtight container in the freezer for up to three months.
5) Use barley anywhere you might use cooked rice (in casseroles, stuffed peppers, salads or even as breakfast).
6) Cook barley in one-half apple juice to one-half water and serve with fresh or dried fruit for breakfast.
7) Cook your barley on the stove top, in a rice cooker, in a covered casserole dish in the oven or in a slow cooker. Each of these cooking methods has their own advantage.
Stove top: bring your barley to a boil, reduce heat and simmer for 30 to 50 minutes.
Rice cooker: barley will cook in the same amount of time as brown rice—approximately one cycle in the rice cooker.
Oven: place your barley and liquid in a covered casserole and cook it in the oven. If you are cooking something else in the oven, this saves time and energy.
Slow cooker: cook your barley in a slow cooker for 3 to 4 hours on low heat.
8) Try replacing half of your all-purpose flour with barley flour in muffin, quick bread or cookie recipes. You can use up to 100 per cent barley flour in these recipes with excellent results.
9) When having a barbeque, serve Barley Casserole or Barley Risotto instead of baked potatoes for a delicious, nutritious alternative.
10) Try barley couscous for a change of pace. This is usually available in specialty or Mediterranean stores and is great addition to any meal.
– 1 lb (500 g) hot or mild Italian sausage, sliced
– 1 boneless, skinless chicken breast, cut bite size
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 tsp (5 mL) dried oregano
– 1 tsp (5 mL) chili powder
– 1 cup (250 mL) pot or pearl barley
– 1 (796 mL) can diced tomatoes
– 1 (284 mL) can low salt chicken broth
– 1 ¼ cups (300 mL) water
– 8 oz (250 g) cooked, peeled and deveined shrimp
– 1 tbsp (15 mL) chopped parsley
– Cook sausage and chicken in a large non-stick skillet over medium high heat until no longer pink (6 to 8 minutes).
– If necessary, drain fat from the pan and reduce heat to medium.
– Add onions and cook until soft.
– Add garlic, oregano and chili powder; cook one minute.
– Stir in barley, tomatoes, chicken broth and water.
– Bring to a boil, reduce heat, cover and simmer 40 minutes.
– Add shrimp and cook 10 minutes.
– Stir in parsley.
Makes 8 servings.
Per serving nutritional information:
Protein: 20.90 g
Carbohydrate: 25.82 g
Fat 20.86 g
Sugars: 3.18 g
Fibre: 5.09 g
Sodium: 764.88 mg
Potassium: 313.56 mg