Barley

Barley is an excellent source of both soluble and insoluble fiber,which assures you good overall health in the long term.If you are suffering from medical conditions like hypertension,arthritis,asthma,skin problems,anemia,kidney problems you can start consuming barley.
Consuming whole grain barley is better for blood glucose management because of having a low glycemic value.

Nutrition Facts:

Barley being an excellent source of fiber,can help to rid toxins from you body.Barley grass is rich in dietary fiber,which acts as a fuel source to the friendly bacteria in our large intestine.It also helps in maintaining healthy colon.

Nutrients Values
Water 9.44
Energy 354
Protein 12.48
Total Lipid 2.3
Carbohydrate 73.48
Fiber 17.3
Sugar 0.8
Calcium 33
Iron 3.6
Magnesium 133
Phosphorus 264
Potassium 452
Sodium 12
Thiamine 0.65
Riboflavin 0.29
Niacin 4.6
Vitamin B6 0.36
Folate 19
Vitamin B12 0
Vitamin D 0
Fatty acids 0.48
Cholesterol 0

Health benefits:

1.Keeps the gastrointestinal tract healthy:
Barley,being an excellent source of fiber,it can help to rid body toxins.Barley grass is rich in dietary fiber,which acts as a fuel source to the friendly bacteria in our large intestine.

2.Protects against gall stones:
Barley effectively helps women avoid developing gall stones.

3.Helps to prevent iron deficiency anemia:
Being highly nutritious barley is particularly helpful as it strengthens your immune system and reduces the chances of cold and flu.Iron improves blood volume and prevents anemia and fatigue.

4.Skin Care:
Barley is a good source of selenium,which helps preserve skin elasticity,thereby protecting it against free radical damage.

5.Controls cholesterol levels:
The insoluble fiber in it yields propionoic acid that helps keep blood cholesterol levels low.Being an excellent source of both soluble and insoluble fibers,it is also recommended by doctors for its naturally low-fat content and minimal cholesterol content.

6.Protects heart health:
Atherosclerosis is a condition when the artery walls thicken due to the coagulation or deposition of fatty materials like cholesterol.Barley contains niacin that can help to reduce the overall cholesterol,lipoprotein levels and minimize cardiovascular risk factors.

Side effects of barley:

1.Barley contains gluten,so anyone with a wheat allergy or intolerance should avoid it.
2.Symptoms of a wheat allergy may include rashes,nausea,stomach cramps,indigestion,vomiting,diarrhea.

Fun facts of barley:

1.Barley is a tall grass.It has hairy,upright stem that can reach 31.5 to 34.9inches in height.
2.The greatest quantity of produced barley is used as animal food.
3.Barely is used for malt production,which is the main ingredient of beer and whiskey.
4.Barley is also used in the manufacture of vinegar.
5.Roasted barley was used as a coffee substitute during the first and second world wars in Italy.
6.Greatest producer of barley in the world is Russia.

How to buy and store barley?

1.Pot and pearl barley can be found in most of the grocery stores.Uncooked barley should be stored in an airtight container.Cooked barley should be stored in an airtight container.We can store int he fridge for about 3 to 5 days and int he freezer for about 1 month.

Dishes using barley and its nutrients values:

Barley vegetable soup ( exotic diabetic recipe):

Ingredients:

1.2 tsp oil.
2.2 tbsp finely chopped onions
3.1/2 tsp finely chopped garlic
4.4 cups vegetable stock
5.2 tbsp chopped carrots
6.3 tbsp tomato puree
7.1 tbsp chopped tomatoes
8.Salt to taste
9.2 tbsp cooked barley
10.3 tbsp cooked macaroni
11.1/4 cup finely chopped spinach
12.1/2 tsp dried oregano
13.1/2 tsp dry red chilli flakes.
14.1 tbsp grated cheese for the garnish

Method:

1.Heat the oil in a deep pan,add the onions and garlic and saute over a medium flame for 2 to 3 minutes.
2.Add the vegetable stock,carrots,tomato puree,tomatoes,spinach and salt.Mix well and simmer for about 5 to 7 minutes.
3.Add the barley and macaroni ,mix well and simmer for about 2 minutes.
4.Remove from the flame,add the oregano and red chilli flakes and mix well.
5.Serve immediately and garnish it with cheese.

Barley Idly:

Ingredients:

1.1/2 cup barley
2.1 cup parboiled rice
3.1/2 cup urad dal
4.1/4 tsp fenugreek seeds
5.Salt to taste
6.1/2 cup chopped and boiled vegetables.

Method:

1.Wash and soak the parboiled rice,urad dal and fenugreek seeds in a deep bowl in enough water for 2 hours.Drain and keep aside.
2.Wash and soak the barley separately in a bowl in enough water for 2 hours.Drain and keep aside.
3.Combine the parboiled rice,urad dal,fenugreek seeds and barley in a mixer to a smooth paste using approximate 1 1/2 cups of water.
4.Transfer the paste into a deep bowl,add the salt and mix well.
5.Cover it with a lid and keep the batter aside to ferment for 4 hours.
6.After fermentation,mix the batter well once again.
7.Wet the idli with a little water and pour spoonfuls of the batter into each of the idli molds.
8.Sprinkle a few mixed vegetables over each idli.
9.Steam the idli s using the steamer for about 12 minutes.
10.Serve immediately with sambhar.

Nutrients Values:

Nutrients Values
Energy 42 calories
Protein 1.6g
Carbohydrates 8.6g
Fiber 0.6 g
Fat 0.1g
Cholesterol 0 mg
Sodium 2.3 mg

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