Chances are your dietitian or doctor is recommending you eat a fibre-rich diet. This is because dietary fibre is inversely associated with risk of chronic diseases, including: coronary heart disease, stroke, hypertension, diabetes, obesity and metabolic syndrome1,2. Plus dietary fibre helps keep your gut transit time humming along. Happy gut, happy you! Well, did you know barley has the highest fibre content and the lowest glycemic index of all the cereal grains?
Barley is extra unique because when compared to other grains, the fibre in barley runs throughout the kernel. This means it is high in fibre even when the bran has been removed. Although technically not whole grains, both pot and pearl barley still have a whopping 16 grams of fibre per 100 grams dry weight. And that’s only the tip of the barley benefits—barley is a rich source of both insoluble and soluble fibre2.
Due to all of these benefits, both the Healthy Grains Institute in Canada and the Whole Grains Council in the U.S. promote a diet rich in high fibre foods—adults should aim for 25 to 38 grams of fibre per day. One way to ensure that you meet this daily requirement is to eat fibre-rich foods like barley. So, let’s explore three “fibrelicious” GoBarley recipes that are perfect for fall.
Yogurt Barley Fruit Scones
This recipe includes two cups of fibre-rich whole barley flour and protein-rich Greek yogurt. When made with raisins, one scone has 240 calories, 5 grams of protein and 5 grams of fibre. It pairs well with tea for a mid-morning break or a piece of cheddar cheese and sliced tomatoes.
Jane’s Meal Planning Tip
Make an extra batch of scones, place each scone in a separate baggie and then freeze for an easy grab and go snack.
Grain and Spinach Stuffed Portobello Mushrooms
Barley and bulgur are fibre-rich grains stuffed in these delicious vegetarian baked mushroom caps. Each one has 9 grams of fibre and 11 grams of protein. Serve these eye-catching appetizers at your next get together or enjoy as part of a meal with a grilled steak.
Jane’s Meal Planning Tip
I like to garnish the savoury spinach stuffing with Swiss cheese! You can also use parmesan or Monterey Jack.
Stampede Beans and Barley
This slower cooker vegetarian recipe is perfect for your busy schedule. It’s chock full of fibre-rich ingredients including barley, beans, carrots and prunes! A one-cup serving provides 10 grams of fibre and 9 grams of protein. This hearty autumn main dish you can serve for lunch or supper.
Jane’s Meal Planning Tip
Different beans and storing conditions may require a longer cooking time. If, while cooking, this dish becomes too dry, add some boiling water. This will moisten it and maintain the temperature in the slow cooker.
Barley Bottom-line
Adding more fibre to the diet can definitely help improve health. So fibre up this fall with these delicious GoBarley recipes!
References
1Adolph J, Fitzpatrick K. Barley: Whole Grain Goodness! Technical Papers for Health Professionals. [cited Aug 26 2016] available http://www.gobarley.com/health-nutrition/for-health-professionals/
2AbuMweis, SS, Jew, S, Ames NP. Beta-glucan from barley and its lipid–lowering capacity: a meta-analysis of randomized, controlled trials. Eu J of Clin Nutr. 2010;64:1472-1480
