Prep time: 5 minutes / Cook time: 7 to 8 hours on low
Move over oats and whole-grain bread: Make room for barley. This
soft, spherical grain is rich in a slow-digesting carbohydrate that
keeps your blood sugar levels steadier than other grains. It is also
an excellent source of the cholesterol-lowering fiber beta-glucan.
This simple-to-prep recipe is easy to customize to your tastes and
will leave you feeling full for hours.
7 cups water
2 cups hulled barley, rinsed well
1. Put the water and the barley in a 6-quart slow cooker. Stir well.
Cover and cook on low for 7 to 8 hours.
2. Serve warm with toppings such as fresh fruit, cinnamon, a dash
vanilla extract, low-fat or plant-based milk, or chopped nuts.
Refrigerate any leftovers in an airtight container for up to 5 days.
Per Serving (1¼ cups): Calories: 217; Total Fat: 1g; Saturated Fat: 0g; Trans
Fat: 0g; Polyunsaturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 7mg;
Sodium: 7mg; Carbohydrates: 45g; Fiber: 11g; Sugars: 0g; Protein: 8g
VARIATION TIP: This recipe is kept simple on purpose so that one
batch of barley can be eaten and shared in many different ways throughout
the week without boredom. Flavor combinations to try include
strawberries and milk, banana nut, cherry almond, and mango coconut.