I think of fall as a time to set aside any unhealthy habits I’ve picked up over the languid summer months, and reboot. This year, my plan is three-fold: an earlier bedtime, more running along the beach and starting my day with a bang-up healthy breakfast. So, I created these wickedly good breakfasts with fibre-rich barley. And each option includes a serving of vegetables!
Why eat barley for breakfast?
Weight control, gut health and this kicker!
Barley is an ancient grain that has been enjoyed for thousands of years, but recently it’s regained popularity as we look to swap highly refined grains for naturally nutrient-rich whole grains.
Apart from being naturally low in sugar and fat, barley provides fibre-rich carbs that slows digestion providing lasting fuel while curbing hunger. The fibre also keeps my gut healthy by promoting regularity and here’s the kicker! …
Each of these barley breakfasts has ½ cup of barley, which provides 60% of the fibre needed to lower blood cholesterol a risk factor for heart disease. And nine in 10 Canadians have one risk factor for heart disease. Yowza right?!
Not your grandma’s barley soup
Wait… barley for breakfast? Absolutely! Barley isn’t just for soup, think of it as a healthy and filling alternative to oatmeal. Sweet or savoury, anything you can put in your oatmeal, you can mix with barley.
Pearl or pot barley? And my fave way to cook barley.
In most stores, you’ll find barley is sold as pearl or pot barley. I prefer to use pot barley as it has more of the bran layer intact but because fibre runs throughout the grain, pearl barley is also a good fibre-rich choice. I prefer to cook barley in a rice cooker. Just rinse the barley to remove any debris and cook it just as you would brown rice. You can also cook barley on the stove. In a medium saucepan over high heat, bring 1-cup barley and 2 cups water (or broth) to a boil. Cover pan and reduce heat. Simmer until barley is tender, about 40 minutes.
Keep the “fast” in breakfast with cooked barley in the fridge.
I always keep cooked barley on hand—it keeps for 3–5 days in the fridge or one month in the freezer.
Make a barley breakfast part of your reboot this fall.
Eat it at home or take it to go, these barley breakfasts are easy to work into your weekly line up. Either way, you’ll be well nourished to power through your morning.