Are you stuck in a whole grain rut? If so, add variety to your diet with less familiar whole grains, like barley. Despite the fact that barley has been a staple for centuries — it's one of the oldest cultivated grains -- it's often overlooked. But it's time to move barley to the front of your pantry! Barley is a versatile grain with more overall nutritional value than rice or wheat, and hulled barley is a particularly rich source of dietary fiber and B vitamins.
Buying
The two most common types of barley are refined pearl barley and unrefined hulled barley. As with refined flour, the barley milling process removes barley's outer hull and bran layer, exposing the pearl-colored balls that give this barley its name. Unfortunately, like other refined grains, much of the nutrient content is removed during this process. "Hulled" barley, on the other hand, still has its nutritious bran layer intact, which is why it's an excellent source of dietary fiber. It's also rich in iron and thiamin, as well as some essential trace minerals. While pearl barley is readily available at most grocery stores, you may have to look in a health food or specialty store to locate the more nutritious hulled barley.
Storing
Barley, hulled or pearl, should be stored in an airtight container. It can be refrigerated or frozen for up to six months. Barley should remain clean and dry with a fresh smell.
Preparing
Barley can be added to soups, stews, salads, and even baked goods. It's cooked much like rice; cooking times will vary according to the variety. Hulled barley requires one hour and 40 minutes to cook in boiling water, whereas pearl barley only takes 45 minutes to cook. For best results, follow the instructions on the package.
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