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This super grain is one of the richest sources of both soluble and insoluble fibre. These dietary fibres provide your colon with friendly bacteria which helps makes your colon a happy camper. Barley’s true claim to fame lies in its high levels of beta glucan, which helps lower cholesterol which in turn lowers your chances of developing heart disease. It also promotes healthy blood sugar levels by slowing down the absorption of glucose, a winning combination for diabetics. And it just got an official health claim from Health Canada stating that barley can help lower your risk of heart disease. Yes, this Canadian super food is a rock star! Store uncooked barley in a cool dark cupboard or your fridge for up to one year. When cooking pot barley as a side dish I use 1 cup (250 mL) of pot barley to 3 cups (750 mL) of liquid (use chicken, veggie, beef broth, or water), bring to the boil, cover, reduce the heat and simmer for 40-55 minutes or until cooked to your doneness level. I like mine abit chewy so I aim for 40-45 minutes. It should be chewy but not rubbery and not mushy. Stir once or twice to evenly distribute any remaining liquid, remove from heat and let sit covered for 10 minutes. Serve. Or let cool and use instead of rice or beans in a salad.   Barley and Lentil Salad Created for the YWCA and the Women of Distinction Event by: Mairlyn Smith PHEc   The goodness of Canadian barley and lentils paired with Ontario Ice syrup, pomegranate concentrate and pomegranate seeds make this high end vegetarian main course salad a salute to healthy and delicious.   2 tbsp (30 ml) pomegranate concentrate 2 tbsp (30 mL) pomegranate balsamic vinegar, I used Chefjono brand 2 tbsp (30 mL) extra virgin olive oil, I used an Italian DOP EVOO – to read more on EVOO click 1 tbsp (15 mL) Ice Syrup, product of Ontario – to read more on Ice Syrup click ¼ tsp. (1 mL) cinnamon Pinch of cayenne 3 cups (750 mL) cooked pot barley, cooked in water 2 cups (500 mL) cooked lentils, cooked in water 1cup (250 mL) coarsely chopped fresh parsley, loosely packed 1 cup (250 mL) finely chopped green onion, approx. 1 large bunch including the white 1 cup (250 mL) fresh pomegranate seeds, approx. 1 large pomegranate 1 tbsp (15 mL) finely chopped fresh mint   In a large bowl whisk together pomegranate concentrate, pomegranate balsamic, extra virgin olive oil, Ice Syrup, cinnamon and cayenne. Add barley and lentils, toss until well coated. Add parsley, green onion, pomegranate seeds and mint. Toss until combined. Serve. Store any leftovers covered in the fridge for up to 3 days. Professional home economist tip: this tastes the best the day of. If storing in the fridge to serve the next day, add the dressing just before serving. Makes – 8 cups (2 L) Serves – 8 – 1 cup (250 mL) servings One serving = 368 calories, 5 g total fat, .5 g sat fat, 0 g trans fat 140 mg sodium, 69 g carbs, 15 g fibre, 13 g protein     Barley Risotto with Porcini Mushrooms From: Healthy Starts Here! Every time youeat this fabulous barley dish you are getting a beta glucan rich meal. Throw in those all-important garlic and onions and you have a risotto that is the equivalent to sending your heart a love letter.   1 cup (250 mL) boiling water 20-24 g dried porcini mushrooms or approx. 1 cup (250mL) 6 cloves garlic 1 onion 1 tbsp (15 mL) fresh thyme leaves 1 cup (250 mL) pot barley 1 tbsp (15 mL) canola oil (don’t heat EVOO over 180°F) 3 cups (750 mL) lower sodium chicken broth ¾ cup (175 mL) crumbled goat or sheep’s milk feta or approx 3 oz. (75 g) Drizzle of extra virgin olive oil, if desired   Brush any dirt off of dried mushrooms. Place in a heat resistant bowl; pour boiling water over and let sit covered for 15 minutes. Mince garlic and set aside. Mince onion and set aside. Mince thyme and set aside. Place barley in a wire mesh colander and rinse under cold running water. Set aside to drain. Read all of Step 7 before doing anything, one of my reality testers read the first part of the nextsection and stopped at the coma after mushrooms. It’ll make sense when you read it. When your 15 minutes is up, drain the mushrooms, (note coma) reserving the liquid. Chop drained mushrooms and set aside. Heat a medium/large pot over medium heat.  Add oil and onions and sauté for 3 minutes or until the onions are just starting to turn golden brown. Add garlic and thyme and sauté for 1 minute. Add barley and sauté for 1 minute. Add the chicken broth, reserved mushroom liquid and chopped mushrooms, stirring well to make sure any bits clinging to the bottom of the pot are mixed in. Bring to a boil, stir once more, cover, reduce heat to low/simmer and cook for 50-55 minutes. Stir occasionally to promote the creaminess of a risotto. When done, remove from heat, stir, sprinkled with the cheese and stir in. Serve.   Makes – 5 cups (1.25 L) One serving = 1 cup (250 mL) One serving = 306 calories, 12 g total fat, 6.4 g sat fat, 0 g trans fat, 478 mg sodium, 38 g carbs, 9 g fibre, 3 g sugar, 15g protein    Yogurt Barley Fruit Scones From: Alberta Barley For more recipes using barley go to   This recipe was created by the Alberta Barley people. 2 cups (500 mL) whole barley flour 2 tbsp (30 mL) granulated sugar 2½ tsp (12 mL) baking powder ½ tsp (2 mL) baking soda 1 egg – I used an omega-3 egg 1 cup (250 mL) 0% fat Greek-style plain yogurt 1 tbsp (15 mL) canola oil ½ cup (125 mL) raisins, currants, or dried cranberries   Preheat oven to 375⁰F (190⁰C).  In a large bowl, mix together whole barley flour, sugar, baking powder and baking soda. In a separate bowl, lightly beat egg and combine with yogurt and oil; stir into flour mixture along with dried fruit. With lightly floured hands, gather dough into a ball and place it on a lightly greased baking sheet. Flatten into a round about ¾ inch (2 cm) thick. Cut with a knife to divide into 6 scones. Spread apart on baking sheet. Bake in for 20 to 25 minutes or until lightly browned and a cake tester inserted in the centre comes outclean. Serve warm.   Makes 6 scones – one serving = 1 scone With raisins: 243 Calories , 10 g Total Fat, 1 g Sat Fat, 283 mg sodium, 43 g carbs, 5 g fibre, 5 g protein With cranberries: 230 calories, 10 g total fat, 1 g sat fat, 280 mg sodium, 41 g carbs, 5 g fibre, 4 g protein                      

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