Fix a Healthy Breakfast of Barley Porridge
Barley Porridge with Berries
Try Berry Barley Porridge for a Healthy Breakfast
Hot breakfast cereal has been a family Christmas tradition since I was a child. My mother would always make Riisipuuro or a hot rice porridge. It is one that I've carried over to my own children, but I wanted a healthier option that didn't use white rice.
Enter barley, an ancient grain that is making a comeback due to it's flavor, chewy nuttiness, adaptability and the many health benefits. Barley is a very versatile; it can be eaten a sweet cereal, a savory side dish as a substitute for rice or risotto and as the grain ingredient in soups and stews.
Barley Porridge (Vandgrød in Danish or Ohraryynipuuro in Finnish) is a healthful breakfast treat especially when topped with beautiful colorful anti-oxidant rich berries and nuts.
To give you more reasons (other than taste) to try barley, I've included several of the health benefits along with links to articles with even more information on the benefits of eating barley and even more barley porridge recipes.
Barley Berry Porridge copyright (c) 2013 by Kirsti A. Dyer
Barley Porridge with Pomegranates and Coconut
Barley with Pom and Coconut by Migle. Used under a Creative Commons License.
Barley can be used as a delicious breakfast cereal, in soups and stews.
It is also a great rice substitute for dishes such as risotto.
— Dr. PerriconeBasic Barley Porridge Recipe with Berries
Blackberries and Longonberry Jam on Barley Porridge
Berry Blast Barley Porridge Recipe
Barley Porridge is a wonderful healthy breakfast treat especially when topped with a handful of colorful berries.
Cooking the barley before you make the porridge can take quiet a bit of time. One trick I found to making it quicker is by using the 10 minute barley that I found at Trader Joe's.
Another option would be to soak the grain overnight before cooking, which works best for those who plan their meals significantly in advance.
Adjust the thickness of the porridge by adjusting the amount of milk. Add less milk for thicker porridge, more milk for thinner porridge.
Serves 4
Barley Porridge topped with blackberries and lingonberry jam, cinnamon and cane sugar copyright (c) 2013 by Kirsti A. Dyer.
Organic Pearled Barley on Amazon
Barley Porridge Ohraryynipuuro
Making Barley Porridge
Time required: 45 minutes to 1 1/2 hours
Ingredients:
- 4 oz (1/2 cup) package of pearl barley
- 2 cups milk of choice
- 2 tbsp. sugar
- Dash of salt
- Optional: 1/2 cup dried berries (cherries, cranberries, blueberries, lingonberries)
- Toppings: cinnamon, sugar, fresh or dried fruit
Tools:
- Pan or pot with lid
Measure the Barley
Instructions:
1. Cook the barley first according to package directions.
(10 to 30 minutes depending on the type of barley)
Cook for 10 to 30 Minutes
2. Strain barley.
Cooking Barley with Milk
3. Place the cooked pearl barley, milk, sugar, and salt in a pan or pot.
4. Cook this mixture in covered pot for 30 minutes over low heat.
5. Stir occasionally to prevent burning.
Barley Porridge is Ready
6. Mixture will becomes a creamy porridge.
7. Add dried berries to the mixture if desired. Stir to mix well.
(If you want softer dried berries, add them at the beginning)
Barley Porridge with Berries and Nuts
8. After the porridge is done top with berries, nuts, cinnamon, sugar (or molasses) and your choice of milk.
This serving of barley is topped with
- Fresh blackberries
- Lingonberry jam
- Cinnamon
- Cane sugar
- Milk
Toppings for Your Barley Porridge
Lingonberry Jam
Sweet Barley Porridge Toppings
Barley is a very versatile grain. You can eat it as a sweet cereal or as a savory side dish.
- Berries - fresh, jam or dried
Strawberries, blueberries, blackberries, raspberries, lingonberries, cranberries, currants
- Fruit - mangoes, bananas, apples, peaches, pomegranates
- Nuts - chopped almonds, hazelnuts, walnuts
- Coconut - unsweetened
- Chocolate - chips, shavings
Extras on Amazon
Extras that you might want to add to your barley porridge.
Dried Cranberries
Dried Blueberries
Discover the Many Health Benefits of Barley
A Simple Grain with Many Health Benefits
Barley fibre helps reduce cholesterol, which is a risk factor for heart disease.
3 grams of barley beta-glucan per day is effective in lowering blood cholesterol levels.
— Health CanadaHealth Benefits of Barley
With both soluble and insoluble fiber providing significant health benefits, barley can be considered to be a Superfood. The soluble fiber helps in lowering blood cholesterol and the insoluble fiber helps promote a health digestive tract by serving as a food source for intestinal bacteria.
The fiber in barley helps to slow down starch digestion, which may be how barley helps in keeping blood sugar levels stable.
A summary of just some of the many health benefits of barley from the Whole Grains Council.
- Barley helps control blood sugar and lower blood glucose.
American Journal of Clinical Nutrition, January 2010; 91(1):90-7. Epub 2009 Nov 4.
- Barley reduces blood pressure.
Journal of the American Dietetic Association, September 2006; 106(9):1445-9
- Barley lowers serum lipids.
Annals of Family Medicine, March-April 2009; 7(2):157-63
- Barley lowers cholesterol and visceral fat.
Plant Foods and Human Nutrition, March 2008; 63(1):21-5. Epub 2007 Dec 12.
- Barley provides greater satiety (feeling of fullness).
Unpublished study.
- Barley is a very good source of fiber and selenium. It is a good source of several minerals.
Barley (Hulled)
| Nutrition Facts | |
|---|---|
| Serving size: 100 grams (3.5 ounces) | |
| Calories | 354 |
| Calories from Fat | 18 |
| % Daily Value * | |
| Fat 2 g | 3% |
| Saturated fat 0 g | |
| Unsaturated fat 1 g | |
| Carbohydrates 73 g | 24% |
| Sugar 1 g | |
| Fiber 17 g | 68% |
| Protein 12 g | 24% |
| Cholesterol 0 mg | |
| Sodium 12 mg | 1% |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Basic Report: 20004, Barley, hulled
- Show Foods - Barley
Information on Barley from the USDA.
Videos on Health Benefits of Barley
Find out more on the health benefits of barley from citytvofficial, two videos from CTVOttawaMorningLive and another from WinnipegShawTV all that feature Linda Whitworth of the Alberta Barley Counsel and one from Chef Robert.
Benefits of Barley
Barley is a Superfood
Barley is a Superfood - Part 2
Barley Benefits - Video
Healthy Grains - Barley
Articles on the Health Benefits of Barley
- Barley | The World's Healthiest Foods
Barley is a wonderfully versatile cereal grain with a rich nutlike flavor and an appealing chewy, pasta-like consistency. Its appearance resembles wheat berries, although it is slightly lighter in color. - Why Barley Makes the Best Breakfast | Oprah.com
Find out what makes barley such a healthy breakfast, keeping you energized for hours, and get three different suggestions for how to prepare it. - Health Benefits of Barley | The Whole Grains Council
A look at the health benefits of barley from the Whole Grains Council. - Barley - Dr. Perricone's No. 3 Superfood | Oprah.com
Dr. Perricone explains the benefits of barley, one of his 10 superfoods. - Health Canada Assessment of a Health Claim about Barley Products and Blood Cholesterol Lowering
2012 Health Canada summary document - Understanding the science behind the barley health claim | GoBarley
It’s no secret that low cholesterol and a healthy heart are part of overall wellness and recent research has unveiled barley as a food that can contribute to your picture of health. - Including indigestible carbohydrates in the evening meal of healthy subjects improves glucose tolera
Including indigestible carbohydrates in the evening meal of healthy subjects improves glucose tolerance, lowers inflammatory markers, and increases satiety after a subsequent standardized breakfast. J Nutr. 2008 Apr;138(4):732-9. - Effects of indigestible carbohydrates in barley on glucose metabolism, appetite and voluntary food i
Recent knowledge in animals suggests that gut microbial metabolism may affect host metabolism, including appetite regulating hormones. The aim of the present study was to evaluate the potential effects of a whole grain barley kernel product, rich in
Barley Recipes
More Barley Porridge Recipes
The recipe for barley porridge with mangoes and porridge is something I am going to be trying very soon.
- Velvety Barley Porridge Recipe | Nordic Cuisine for the Home Cook
With Copenhagen having GROD, the first restaurant serving solely porridge, the good old favorites are being remembered again. - Ohraryynipuuro, Barley porridge | Cooking Finland
Yesterday I made a wonderful porridge made of Barley. This is one of my all-time favorite dishes. - Mango Barley Porridge with Blackberries | Lisa's Kitchen
Tangy chunks of mango in a thick, creamy mango juice broth surrounding soft and chewy grains of barley, topped with the mild tartness of fresh blackberries Yum! - Barley Porridge | Serious Eats : Recipes
Barley is a great substitute for oatmeal in a hearty porridge. Give it flavor with brown sugar and cinnamon, then add chopped walnuts, heavy cream, or fresh fruit. - Barley porridge and leftover porridge pancakes
A lovely two-in-one breakfast made with whole grain barley. A perfect winter breakfast served w. blood orange, maple syrup and maple glazed almonds. Health, easy and delicious - Eat Simply, Eat Well: Overnight Breakfast: Barley Porridge
One of life's great luxuries is a hot breakfast in the morning. Try this recipe for barley porridge that is made overnight, cooked slowly in the oven at low temperatures.
Finding Barley
Quick Cooking Barley on Amazon
Quick cooking barley options, if you don't have the time to cook the grain from scratch.
Have You Tried Barley?
How do you like to eat your barley? Sweet or Savory?
