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Matthew Kadey, MS, RD Friday, 18 November 2011 10:55 TWEET COMMENTS 0

Great Grains - Page 2

Barley

Most barely is used for livestock feed and to produce the sweetener malt syrup and beer. That's too bad because, as a whole grain, it's exceptionally nutritious. Like oats, barely contains a soluble fibre called beta-glucan, which reduces blood-sugar spikes and unhealthy cholesterol levels. It also trumps most grains for selenium, an antioxidant that mops up cell-damaging free radicals. Hulled barley, which only has the outer husk (hull) removed leaving the bran and germ intact, contains more nutrients, including energizing iron, than more-refined pearled or pot (scotch) barley.

Make it: Barley is an excellent addition to soups, salads, casseroles and stews. A caveat though: It is among the more slothful of whole grains to cook, especially the hulled version. Add 1 cup barely to 2 1/2 cups boiling water, reduce heat and simmer covered for 50 minutes, or until tender.

 

Quinoa Porridge

You would be hard pressed to start your day in a more nutritious way than this riff on traditional porridge. Store extras in the refrigerator and reheat in the microwave or on the stovetop for a quick breakfast fix.

Makes 4 Servings

1 cup quinoa

1/2 tsp cinnamon

¼ tsp nutmeg

¼ tsp salt

1 cup unflavored milk of choice

1 apple, cored and diced

½ cup walnuts

½ cup raisins or dried cranberries

2 Tbsp maple syrup or agave syrup

1 cup blueberries or other berry of choice

• In a medium-sized saucepan, combine quinoa and 2 cups water.

• Bring to a boil, reduce heat and simmer covered for 12 minutes.

• Pour in milk and simmer for an additional 10 minutes.

• Stir in apple, walnuts, raisins and syrup.

• Cover and let rest 10 minutes.

• Serve topped with blueberries.

Nutrition facts per one-cup serving: 402 calories, 13 g fat (2g saturated), 65 g carbohydrate, 7 g fiber, 11 g protein, 178 mg sodium



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