Barley is really versatile, but so many people tend to overlook this grain as boring. In fact it is high in beta-glucan, a fiber that can help reduce diabetes risk. It has a rich, nutty flavor,a fantastic, chewy texture, and is a great substitute for rice. It has three times the fiber of one serving of rice. It is also manufactured as rolled grains, like rolled oats-so that it can double as a breakfast cereal, or in baked goods, or to dredge fish in before sauteing. It contains many vitamins and minerals such as: niacin (Vitamin B3), thiamine ( Vitamin B1), selenium, iron, magnesium, zinc, phosphorus and copper. Barley is also high in anti-oxidants and phyto-chemicals to reduce the risk of developing certain cancers, and heart disease.

Fruit Salad:
3 cups cooled, cooked, pearl barley, (cooking directions below)
3/4 cup sliced strawberries
3/4 cup raspberries
3/4 cup blueberries
1/2 cup diced apple
1/3 cup crumbled bleu cheese (or crumbled goat cheese if you prefer)
1/3 cup toasted, slivered almonds

Raspberry Orange Vinaigrette:
3 tablespoons olive oil
3 tablespoons raspberry vinegar
1 teaspoon grated orange zest
1 tablespoon sugar-free orange marmalade (optional)
1 clove garlic, minced or mashed with the flat side of a knife
1/2 teaspoon Coleman’s dry mustard
1/4 teaspoon Kosher salt
1/4 teaspoon freshly ground black pepper

In a large salad bowl pour the vinegar, the dry mustard, garlic, salt, pepper. orange zest and marmalade. Gently whisk in the olive oil to mix well.
To cook pearl barley:
In medium saucepan with lid, bring 3 cups water to a boil. Add 1 cup pearl barley and return to boil for 1 minute. Reduce heat to low, cover and cook 45 minutes or until barley is tender and liquid is absorbed. Place any extra cooked barley in an airtight container and refrigerate or freeze. Add to soups, stews, casseroles and salads for extra flavor, texture and fiber. For best results, bring frozen or refrigerated cooked barley to room temperature before using.
Mix the cooked, cooled barley with the dressing and fruits and almonds and crumble cheese on top if desired. This makes such a filling lunch or side dish at dinner. You could interchange the fruits with steamed veggies, fresh chopped herbs, and Dijon mustard instead of a sweet approach. Once you have cooked barley on hand, the choice is yours how you will use it.

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