Barley: The Whole Grain Your Heart Needs

Barley: The Whole Grain Your Heart Needs

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If you could predict your future, would you be doing anything differently? If you knew you were the one in two Americans that would someday have heart disease, would you want to change your lifestyle? According to the Centers for Disease Control and Prevention, half of all Americans have at least one of the top three risk factors for heart disease: high blood pressure, high cholesterol, and smoking. It is an alarming statistic, but heart disease is being diagnosed at an earlier age than ever. 

Good news! 

February is National Heart Health month, a great time to focus on getting your risk factors under control. Adding in whole grains, such as barley, can help improve high cholesterol and high blood pressure. 

Whole grains include the entire grain seed: bran, germ, and endosperm. If the grain has been cracked, crushed, or flaked, it must retain the same relative proportions of these components to be called whole grain. Examples of whole grains are barley, bulgur, oats, brown rice, buckwheat, corn, and quinoa.

Refined grains have been processed to remove the bran and germ to create a finer texture and improve shelf life. Processing removes dietary fiber, iron, and many B vitamins. Examples of refined grains are sugary cereals, cookies, pastries, white rice, and white pasta. 

The Whole Grains Council recognizes Barley as February’s whole grain of the month, and for a good reason. Barley is a good source of: 

  • Protein
  • Magnesium
  • Phosphorus
  • Niacin
  • Copper
  • Manganese
  • Selenium
  • Thiamin

In addition to these nutrients, barley is around 17% fiber. To be sure you are getting whole barley, look for the 100% Whole Grain Stamp and barley labeled as whole, hulled, or hull-less, instead of pearled or semi-pearled.

Barley Reduces “Bad” Cholesterol Levels

Due to the fiber present in barley, studies have shown eating barley significantly lowered total cholesterol, LDL cholesterol, and triglycerides. Soluble fiber present in barley keeps your digestion regular and healthy. It also helps reduce the number of cholesterol particles that enter your body by binding to it in the small intestine.  Fiber can move the cholesterol out of the body before it is absorbed.

According to www.lipid.org, eating 5 to 10 grams of soluble fiber a day can help lower total and LDL-cholesterol by 5 to 11 points. Be sure to drink extra water as you increase your daily fiber intake. Fluid needs vary, but 9 to 12 cups of fluid a day are recommended for most healthy people. 

Barley Reduces High Blood Pressure Levels

A diet high in whole grains will be high in total fiber, which helps control weight and blood pressure levels. Whole grains also increase your intake of potassium, which is linked to lower blood pressure, therefore reducing damage to your blood vessels. Barley is naturally low in sodium. Eating a diet low in sodium and exercising 30 minutes a day will also help improve your blood pressure numbers.

Barley is an Inexpensive Addition to Your Plate

The Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet both recommend including whole grains as part of a healthy diet. Unfortunately, the average American eats less than one serving per day, and almost half of all Americans never eat whole grains at all. 

Eating foods rich in soluble fiber is easier than most people think. The recommended fiber intake for adults is 25 g to 35 g daily. One serving, ½ cup of cooked barley has 8 grams of fiber. Here are some tasty ways you can add whole-grain barley to your meals and give yourself a heart-healthy boost:

Barley fruit muffins are the perfect snack- try them today!
  • Breakfast: 1/2 cup cooked whole barley in place of oatmeal, with berries and 2 tbsp ground flax 
  • Lunch: 1 cup chili made with beans and whole-grain barley
  • Snack: 1 small muffin partially made with barley flour
  • Dinner: Replace white rice in soups and casseroles with barley

Put together some healthy habits this month, and your heart will thank you. Expand your cooking skills and be sure to browse all the great recipes at https://www.eatbarley.com/recipes/.  In combination with eating more whole grains, work on eating more fruits and vegetables, exercise 30 minutes a day, and adopting some stress-relieving activities such as meditation and yoga. Together we can reduce the impact heart disease makes in our country and live long, happy lives.

April Bruns RDN, LD

@yourfitfork

Cookie Custard Cups

Cookie Custard Cups

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Cookie Custard Cups

Bite-sized sugar cookies cups filled with creamy custard and topped with fresh berries, perfect for any occasion.
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Course Dessert
Cuisine American
Servings 18 cups

Ingredients
  

Cookie Cups

  • 1/2 cup barley flour
  • 1 3/4 cup all purpose flour
  • 1/2 tsp baking soda
  • 1 tsp salt
  • 1 cup unsalted butter, room temperature if using salted butter, omit salt
  • 1 1/2 cup granulated sugar
  • 2 large eggs
  • 2 tsp vanilla extract

Vanilla Custard

  • 1 packet instant vanilla pudding
  • 2 cups milk

Instructions
 

Cookie Cups

  • Preheat oven to 350 degrees. Spray 2 muffin tins with cooking spray and set aside.
  • Whisk flours, baking soda, and salt together. Set aside.
  • In mixer, beat butter and sugar on med-high until pale and fluffy. Reduce speed and add eggs, one at a time, then add in vanilla. Beat until well combined.
  • Slowly add flour mixture and mix until just combined.
  • Scoop dough into muffin tins, approximately 2-3 tablespoons each. Flatten down slightly.
  • Bake for 10-12 minutes, or until lightly browned and center mostly set. Remove from oven and immediately.
  • Using a small jar, press firmly down in the center to create a well. Let pans cool for 10 minutes then place on a wire rack to cool completely.

Vanilla Pudding

  • Combine instant vanilla pudding mixture and 2 cups of milk, whisking quickly until combined and desired thickness is reached.
  • Place pudding in each cookie cup, then top with fresh berries. Place in refrigerator and serve within 2 days.
Keyword baking, easy, sugar cookie
Apple Crisp

Apple Crisp

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Apple Crisp

This easy apple crisp is packed full of fresh, iconic flavors and topped with an extra boost of nutrition.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 8 servings

Ingredients
  

Barley Flake Topping

  • 1/2 cup barley flour
  • 1 cup barley flakes
  • 3/4 cup packed brown sugar
  • 1 tsp ground cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp salt
  • 1/2 cup cold butter, cut into cubes

Apple Filling

  • 5 cups thinly sliced apples about 4 large apples
  • 1/4 cup packed brown sugar
  • 2 tbsp butter, melted
  • 2 tbsp barley flour
  • 2 tsp lemon juice
  • 3/4 tsp ground cinnamon
  • 1/4 tsp nutmeg

Instructions
 

  • Preheat oven to 350 degrees. Spray 8x8 pan and set aside.
  • Add all of the topping ingredients into a medium-sized bowl, except the butter, and stir until combined.
  • Add in the cold butter. Using a pastry cutter or fork, cut the butter into the dry ingredients until the mixture is crumbly and comes together. Set aside.
  • In a large bowl, combine all the apple filling ingredients and stir together so the apples are well coated. Pour mixture into previously prepared pan. Sprinkle the topping evenly over the apples.
  • Bake for 35-40 minutes until the topping is golden around the edges and the apples are tender. Allow to cool for about 15 minutes prior to serving. Top with ice cream and enjoy!
Mediterranean Roasted Barley Salad

Mediterranean Roasted Barley Salad

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Mediterranean Roasted Barley Salad

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Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 8 servings

Ingredients
  

For the Salad

  • 1 cup barley, hulless
  • 3 medium carrots, chopped
  • 2 medium zucchini, diced
  • 2 whole red bell pepper, chopped
  • 1 medium onion, sliced
  • 1 tsp thyme
  • olive oil, salt & pepper, to taste

For the Dressing

  • 1/4 cup olive oil
  • 1.5 tbsp red wine vinegar
  • 1/2 tbsp dijon mustard
  • 1 clove garlic, finely diced
  • Salt & Pepper to taste

Instructions
 

  • Preheat oven to 425 degrees Fahrenheit.
  • Bring 3 cups water to a boil then add barley and thyme. Reduce heat and simmer until barley is tender and liquid absorbed about 35-45 minutes. Alternatively: Place water, barley, and thyme in Instant Pot. Close lid, set to sealing, and turn on to high pressure for 35 minutes. Conduct natural pressure release or quick valve. Drain and rinse when done.
  • While barley is cooking, place vegetables on a baking sheet. Drizzle with olive oil and season with salt and pepper to taste. Toss to coat and spread evenly on the sheet. Place in oven and roast for 20-30 minutes.
  • Combine all ingredients for the dressing, whisking until well combined.
  • When barley is done, drain excess water and rinse barley. Transfer to a large bowl, add roasted veggies and vinaigrette dressing. Mix until well combined. Serve immediately and enjoy!
Peach Cobbler

Peach Cobbler

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Peach Cobbler

A classic dish with a boost of nutrition!
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Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes

Ingredients
  

  • cup ½ salted butter 1 stick
  • 1 cup sugar
  • 1 cup barley flour
  • 1 cup whole milk
  • 4 cups peaches sliced

Instructions
 

  • Preheat oven to 350 degrees F. Grease a 9 inch round baking dish, set aside.
  • Melt butter. In a medium-sized bowl, combine 1 cup of sugar and flour, whisk in milk. Pour melted butter over the top and whisk to combine.
  • Put peaches in the bottom of the round baking dish and pour batter over the top.
  • Place in oven and bake for 1 hour or until golden and bubbly. Serve immediately, while hot, with whipped cream or vanilla ice cream.