Nutrition: Barley

Functional Food of the Month

The US Food and Drug Administration (FDA) has recently authorized use of a health claim for the role of beta-glucan soluble fiber from barley in reducing the risk of coronary heart disease. When used as part of a diet that is low in saturated fat and cholesterol foods high in soluble fiber may have this beneficial effect on your heart. Barley contains several vitamins and minerals including B-Complex, Selenium, Magnesium, Iron, Zinc and Copper. Barley is a source of antioxidants and phytochemicals which may reduce the risk of diabetes, cancer and heart disease. Barley may not be a common part of your diet but can be easily included by using barley flour in baking, pearl barley in soups or stews or as a substitute for your hot oatmeal at breakfast. Fiber is not only good for heart health, but promotes G.I. health as well, reducing your risk of some types of cancer. Health experts recommend 20-35 grams per day when most of us only get about half that much. Check out this fiber-rich recipe to include more fiber in your daily diet!

Barley Mushroom Risotto

INGREDIENTS:
5 cups chicken broth
1 onion, chopped
1 cup pearl barley
¾ tsp. dried thyme
1 bay leaf
1 TBSP olive oil
1 lb. mushrooms, sliced
2 garlic cloves, chopped
2 TBSP fresh parsley, chopped

DIRECTIONS:
1. Bring chicken broth to a boil in a saucepan. Melt butter in a large skillet over medium heat. Add onion, and saute for 5 minutes. Add the barley, thyme, bay leaf and 2 cups of the hot broth. Bring to a boil, and reduce heat to low, and simmer until most of the broth is absorbed, about 10 minutes. Pour in remaining broth 1/2 cup at a time, stirring and allowing it to become absorbed before adding more. This process takes about 50 minutes.

2. Meanwhile, heat olive oil in a large skillet. Saute mushrooms in the hot oil until tender. Add garlic, and cook for about 3 more minutes. Stir in the barley mixture and parsley. Remove bay leaf, and serve.

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Recipe from www.allrecipes.com

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