Barley is a type of grain that originates from West Asia and from the northeast part of Africa. This cereal is quite present in the human diet. It is used as an ingredient in many dishes, salads and sweets. Barley can also be used to make a sweet and very healthy barley porridge. Barley porridge contains plenty of vitamins, minerals (iron, magnesium, potassium, phosphorus), fiber and antioxidants. Barley doesn’t contain any of the bad fats. Because of all this it represents an ideal choice for weight loss and a healthy diet.
In the following text we will introduce you to the health benefits of barley porridge and various tasty recipes.
Since it has a high energy value, barley porridge is ideal for sports nutrition.
It is also recommended for children because it accelerates the growth and development due to the large amount of vitamins and minerals. Barley mash lowers cholesterol levels in the blood and cleanses the body of toxins. It prevents the accumulation of fat in the liver and has a beneficial effect on the nervous system and mental capacity, as it soothes depression, anxiety and improves mood.
Thanks to the soluble fiber, barley porridge has laxative properties. Namely, it improves digestion and bowel movement and therefore, if you have problems with constipation, include oatmeal porridge in your diet. Barley porridge has a high calorific value. In just 100 g there is 360 calories, of which 83.6 g are carbohydrates. Despite this fact, barley porridge is a great ally in weight loss, it does not contain harmful nutrients and thanks to the high fiber content it keeps the feeling of fullness and reduces the need for unhealthy snacks between meals.
How to make barley porridge?
Preparation of barley porridge is simple, the only thing is to do a little bit of cooking, about 45 minutes to an hour. You can make it in large quantities because it can be left in the fridge for quite some time.
Soak the barley in the water and let stand overnight. The next day, put barley in a pot with water and boil. When it boils continue cooking for another 45 minutes and occasionally add a little water, since the barley absorbs quickly. When cooked, leave barley an hour to absorb as much water as it can.
Recipes with barley
Barley porridge is an ideal breakfast, along with other ingredients such as honey, nuts, dried fruit or lemon. For instance, one of the many combinations for barley porridge is yogurt, a tablespoon of honey and wild berries. Then, the second option is barley porridge, soybean milk, cashew nuts and jam. Barley mash can be mixed with kefir, prunes, raisins or compote. For breakfast you can also eat a delicious combination of barley porridge, grated apples, cinnamon, flax seeds and a tablespoon of honey.
Barley porridge can also be used for the preparation of many savory dishes. For example, it can be combined with vegetables, mushrooms, chicken or cooked dishes such as beans or spinach. The meals are prepared like a risotto and barley should be soaked in water the night before.