| | Published March 13th, 2013
| Barley for the Better
| | By Susie Iventosch |  | | Barley Mushroom Pilaf Photo Susie Iventosch
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Not only is this barley dish delicious, but there are many health benefits associated with eating whole grains. According to a 2007 analysis conducted by researchers at Wake Forest University School of Medicine, a diet in whole grain foods is associated with a significantly lower risk of developing cardiovascular disease, including heart disease and stroke. Each year, more studies reveal the considerable health benefits to eating three portions of whole grains daily, including reduced body fat, increased levels of the good cholesterol, HDL, and lowered blood pressure. Still, with abundant research indicating the benefits of eating whole grains, Americans do not include whole grains in their diets often enough.
A whole grain, according to the FDA's new guidelines, include "cereal grains that consist of the intact and unrefined, ground, cracked, or flaked fruit of grains whose principal components -- the starchy endosperm, germ and bran -- are present in the same relative proportions as they exist in the intact grain." The bran is the outer layer of the grain, which is high in fiber and magnesium. The germ is the heart of the grain which provides Vitamins B and E as well as essential fatty acids. The endosperm is the largest part of the grain and it provides carbohydrates and protein, but very little in the way of vitamins and minerals. Whole grains are said to be an excellent source of antioxidants and phytochemicals.
Whole grains include, but are not limited to the following: barley, buckwheat, bulgar, corn, millet and quinoa, rye, sorghum, wild rice, whole grain rice and whole wheat.
Trust me, you won't believe you're eating a dish so healthy when you taste this one! I think this recipe came from my grandmother, but I really don't know the origin, it has just been in our family as far back as I can remember. In fact, this barley pilaf along with barbecued chicken was always my first choice for my birthday dinner. I hope you enjoy it as much as we have over the years!
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| Barley Mushroom Pilaf
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Barley Mushroom Pilaf
INGREDIENTS
1 3/4 cup pearl barley (available in the rice section of your market)
2-3 tablespoons butter (or olive oil)
2 medium onions, chopped
1 1/2 cups sliced fresh mushrooms (can add reconstituted dried mushrooms, like porcini, for extra flavor)
5 cups chicken broth
DIRECTIONS
Preheat oven to 350 degrees. In a Dutch oven or a pot with a tight-fitting lid, saute onions (over medium-high heat on the stove top) in half of the butter until soft and translucent. Add remaining butter and barley and continue to cook until barley just begins to brown and becomes somewhat shiny. Add mushrooms and cook for another two minutes. Remove from burner.
Add 2 cups of the chicken broth and stir well. Cover pot and bake in the oven for 45 minutes. Remove from oven and stir in an additional 2 cups of chicken broth. Bake again for another 45 minutes. Finally, add last cup of chicken broth and cook for an additional 30 minutes.
Serve hot along with your favorite chicken or beef dish. If you have any leftovers, the addition of sundried tomatoes, Greek olives, toasted pine nuts and feta or Parmesan cheese makes a delicious lunch the next day!
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Lamorinda Weekly, Moraga CA