Inglis Pat - Go barley: modern recipes for an ancient grain

SLOW-COOKED BARLEY BREAKFAST

Imagine a breakfast that cooks while you sleep. Thick slices of apples may be added to the slow cooker along with the barley. Serve with chopped dried apricots or cranberries, fresh berries, slices of peaches, pecans, chopped dark chocolate, brown sugar or maple syrup, ground cinnamon, or milk. Leftover cooked barley can be covered and stored in the refrigerator for up to 3 days.

1 cup (250 mL) pot or pearl barley

4 cups (1.125 L) water

24 Tbsp (3060 mL) milk or water

Grease the stoneware well of a small or medium slow cooker. In it, combine barley and water. Cover and cook on low for 6 hours.

To serve, combine cooked barley with milk or water; cover and microwave on medium power for 1 to 2 minutes or until hot.

Makes 4 servings.

Nutritional Information (per serving): Calories: 176, Protein: 5 g, Carbohydrate: 39 g, Fiber: 8 g, Sugars: 0 g, Fat: 0.5 g, Saturated Fat: 0.1 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 13 mg, Potassium: 143 mg

BARLEY PANCAKES WITH MAPLE YOGURT TOPPING

Whole barley flour adds fiber and nutty flavor to these pancakes. The maple yogurt topping is a delicious alternative to butter or margarine.

Pancakes

2 cups (500 mL) whole barley flour

2 Tbsp (30 mL) granulated sugar

1 Tbsp (15 mL) baking powder

tsp (1 mL) salt

1 egg, beaten

3 Tbsp (45 mL) canola oil

2 cups (500 mL) milk

Topping

cup (125 mL) plain yogurt

2 Tbsp (30 mL) maple syrup

Fresh fruit, such as mixed berries or sliced pears, peaches, or bananas

In a medium bowl, combine barley flour, sugar, baking powder, and salt. In a smaller bowl, combine egg, oil, and milk. Stir liquid mixture into the flour mixture until just combined. Lightly grease a griddle and heat over medium-high. Pour ladlefuls of batter onto the griddle. When bubbles appear and begin to break, flip pancakes over to brown other side. Repeat with remaining batter.

In a small bowl, combine yogurt and maple syrup. To serve, place warm pancakes on serving plates and top with maple yogurt topping and fresh fruit.

Makes fourteen 4-inch (10 cm) pancakes.

Nutritional Information (per pancake, with about 1 tsp [9 mL] of topping): Calories: 119, Protein: 2 g, Carbohydrate: 18 g, Fiber: 2 g, Sugars: 6 g, Fat: 6 g, Saturated Fat: 0.5 g, Trans Fat: 0.1 g, Cholesterol: 16 mg, Sodium: 149 mg, Potassium: 84 mg

BARLEY BUTTERMILK PANCAKES

If you dont over-mix these pancakes, theyll be fluffy with a slight tangy flavor thanks to the reaction between the acidic buttermilk and the base baking soda. Credit the golden color and nutty flavor to the barley flour. For a variation, add cup (75 mL) of fresh or frozen blueberries, chocolate chips, or chopped nuts to the batter.

1 cup (250 mL) whole barley flour

1 Tbsp (15 mL) granulated sugar

1 tsp (5 mL) baking powder

tsp (1 mL) baking soda

tsp (1 mL) salt

cup (175 mL) buttermilk

1 egg

1 Tbsp (15 mL) canola oil

In a medium bowl, mix barley flour, sugar, baking powder, baking soda, and salt. In another bowl, lightly beat buttermilk, egg, and canola oil. Add liquid mixture to dry ingredients, stirring until dry ingredients are just moistened. Let stand for 5 minutes. Lightly oil a non-stick skillet and heat over medium-high. Pour ladlefuls of batter onto the skillet. Cook, flipping the pancakes to lightly brown both sides. Repeat with remaining batter. Serve immediately or keep warm until ready to serve with desired toppings.

Makes eight 4-inch (10 cm) pancakes.

Nutritional Information (per pancake): Calories: 88, Protein: 2 g, Carbohydrate: 13 g, Fiber: 2 g, Sugars: 3 g, Fat: 5 g, Saturated Fat: 0.5 g, Trans Fat: 0 g, Cholesterol: 25 mg, Sodium: 189 mg, Potassium: 40 mg

WHOLESOME GOLDEN WAFFLES

]).

2 cups (560 mL) whole barley flour

2 Tbsp (30 mL) granulated sugar

4 tsp (20 mL) baking powder

tsp (1 mL) salt

2 eggs, beaten

2 cups (560 mL) milk

cup (60 mL) canola oil

1 tsp (5 mL) vanilla

Heat waffle iron as manufacturer directs. In a medium bowl, combine barley flour, sugar, baking powder, and salt. In a smaller bowl, combine eggs, milk, canola oil, and vanilla. Stir liquid into dry ingredients until well combined. Pour batter into the waffle iron, following manufacturers instructions, and gently close. Remove the waffle when the lid lifts open easily, about 5 to 6 minutes. Repeat with remaining batter. Serve warm.

Makes 4 servings.

Nutritional Information (per serving): Calories: 495, Protein: 8 g, Carbohydrate: 60 g, Fiber: 8 g, Sugars: 15 g, Fat: 28 g, Saturated Fat: 2.5 g, Trans Fat: 0 g, Cholesterol: 103 mg, Sodium: 604 mg, Potassium: 238 mg

Barley Bit : To make 1 cup (250 mL) of thin cream sauce, melt 1 Tbsp (15 mL) butter or margarine in a small saucepan. Add 1 Tbsp (15 mL) whole barley flour, 18 tsp (0.5 mL) salt, and a dash of pepper; stir until smooth. While stirring, slowly add 1 cup (250 mL) milk. Stir and cook over medium heat until smooth and thickened, 6 to 7 minutes.

QUICK BREAKFAST BREAD

This simple-to-make quick bread is packed with the whole grain goodness of barley and wheat flours and cornmeal. Cut into squares and serve warm with eggs, bacon, sausages, or grilled tomatoes.

cup (175 mL) whole barley flour

cup (175 mL) whole wheat flour

cup (125 mL) cornmeal

2 Tbsp (30 mL) packed brown sugar

1 Tbsp (15 mL) baking powder

tsp (2 mL) baking soda

1 tsp (5 mL) ground cinnamon

1 tsp (5 mL) ground ginger

1 egg, beaten

1 cup (250 mL) sweetened applesauce

1 cup (250 mL) buttermilk

Preheat oven to 400F (200C). Grease a 9-inch (23 cm) square pan.

In a large bowl, mix barley flour, wheat flour, cornmeal, brown sugar, baking powder, baking soda, cinnamon, and ginger. In another bowl, combine egg, applesauce, and buttermilk. Stir mixture into dry ingredients, mixing well. Pour batter into prepared pan. Bake in the oven for 25 to 30 minutes or until a cake tester or toothpick inserted in the center of the bread comes out clean.

Makes 8 servings.

Nutritional Information (per serving): Calories: 160, Protein: 4 g, Carbohydrate: 33 g, Fiber: 4 g, Sugars: 10 g, Fat: 3 g, Saturated Fat: 0.5 g, Trans Fat: 0 g, Cholesterol: 25 mg, Sodium: 258 mg, Potassium: 146 mg

BASIC WHOLE BARLEY CRPES

). For sweeter dessert crpes, add 2 teaspoons (10 mL) of granulated sugar to the flour. Fill with poached apples or peaches and top with a puff of whipped cream.

cup (125 mL) whole barley flour

Pinch salt

1 egg, lightly beaten

23 cup (150 mL) milk

tsp (2 mL) canola oil, for brushing

In a bowl, combine flour and salt; add egg. Whisk in milk until mixture is smooth. Heat a small non-stick skillet or crpe pan (6 to 8 inches [1520 cm]) over medium-high. Brush bottom of pan with oil. Add 2 tablespoons (30 mL) of batter and quickly tilt pan to cover bottom with batter. Shake pan to loosen crpe and cook until edges of crpe begin to curl and it no longer sticks to the pan, about 30 seconds. Gently flip crpe over and cook for a few seconds. Remove from pan and set aside. Repeat with remaining batter.