Amazing barley benefits, tips and secrets

Did you know that barley was one of the earliest cereals to be domesticated in the Fertile Crescent region?

• The grain was first cultivated at about the same time as einkorn and emmer wheat in what is now known as the Fertile Crescent, which is located in Western Asia and is close to the Nile river in north-eastern Africa.
• It is likely that Neolithic people were responsible for the invention of barley beer, which was one of the first alcoholic beverages. In later times, barley was used as a kind of money. Barley was an important crop in ancient Egypt, along with emmer wheat. Barley was used to manufacture both bread and beer during that time period.
• Hordearii, which literally translates to “barley-eaters,” were gladiators who specialised in eating barley. However, by the time of the Romans, wheat had taken over as the primary staple food from barley.
• Since the 5th century CE, Tibetan barley has been an essential ingredient in traditional Tibetan cooking. This grain, along with a cold environment that made storage possible, contributed to the development of a civilisation that was able to field large armies. Roasting the flour and combining it with butter and butter tea results in the formation of a dense dough that is then rolled into balls and consumed.

Barley nutrition values and health benefits

1. Barley has a respectable quantity of a diverse range of nutrients, each of which contributes to the smooth functioning of your body. Niacin is a B vitamin that our body needs in order to convert the food we eat into usable energy. Niacin is also essential for the proper functioning of our neurological and digestive systems, as well as for maintaining healthy skin.
2. Barley is an excellent source of another B vitamin known as vitamin B6, which is beneficial to both our brains and immune systems. Also rich in minerals is the grain. In addition to a sufficient quantity of iron, manganese, selenium, and phosphorous, barley also contains a sufficient quantity of essential nutrients like manganese, which contributes to the proper functioning of our bodies; phosphorous, which promotes healthy bones and teeth; and iron, which is necessary for a healthy thyroid.
3. Flavonoids, which are found in barley, are one of the phytochemicals that have received the most attention from researchers. It is suspected that the component called flavonoids, which is found in whole grains, may help protect against cardiovascular disease and even cancer. When compared to the other types of barley, blue and purple barley grains have the greatest levels of flavonoids.
4. Barley is one of the best sources of a phytochemical called tocols, which has been reported to have antioxidant properties and has been found to potentially reduce the risk of stroke. More research is needed on this topic, but barley is one of the best sources of this phytochemical among whole grains.
5. Barley is high in dietary fibre, with one cup serving delivering 6 grams of fibre on its own (as long as you choose the whole grain type). The percentage of fibre found in barley is greater than that of many other whole grains. For instance, one cup of brown rice has 3.5 grams of protein, whereas one cup of quinoa contains 5 grams of protein.
6. Because cereal grains have a high antioxidant content, it is known that some cereal grains contain phenolic chemicals. When your body is exposed to free radicals, oxidative stress may develop in the cells. Antioxidants can help prevent this from happening. The body produces free radicals on its own, but we are also exposed to free radicals in the environment, which might come from things like cigarette smoke or air pollution.
7. Selenium is a nutrient that is essential for reproduction as well as the creation of DNA, and barley is a rich supplier of selenium. The production and metabolism of thyroid hormones are two processes that benefit tremendously from the presence of selenium. There is some evidence to show that low selenium levels in women may be connected with some thyroid disorders, particularly in those women who also have low iodine levels. This is notably the case for those women who also have low selenium levels.
8. Some preliminary research suggests that an increase in the consumption of whole grains, in particular whole grain barley, brown rice, or a mixture of the two, on a short-term basis might promote healthy changes in the gut microbiota that coincide with improvements in systemic inflammation.
9. Both barley and wheat have cross-reactive proteins, which means they both have the potential to cause allergic responses (separate from gluten sensitivity). People who are allergic to wheat may also have an allergic response to barley, and those who are allergic to barley may also be allergic to wheat.
10. However, this is not the case for all people who have an allergy to wheat, and some sites even recommend using barley as a replacement for wheat if you suffer from a wheat sensitivity.
11. Those who are intolerant to gluten, whether due to celiac disease or not, are unable to ingest it. Gluten is a protein that, when consumed by a person who suffers from celiac disease, may set off an immunological reaction that damages the villi found in the small intestine.

100g of uncooked barley has 354 calories(1481kj), 12.5g protein, 2.3g fat, and 73.5g carbs including 17.3g fibre

How to store barley and how to buy them

• Because it is both nutritious and cost-effective, barley is often considered a fantastic commodity to invest in. You may get pot and pearl barley in the section of most supermarkets that is dedicated to dry beans. It is also accessible over the internet. If you are unable to get whole grain or barley flakes in your neighbourhood grocery store, you may want to think about going to a bulk food store or a health food store instead.
• When stored at room temperature, raw barley will maintain its highest quality for around 18 to 24 months on average. Surprisingly, this grain may remain wholesome for up to three years provided it has not been opened from its original packaging and has been stored appropriately.
• However, when a significant amount of time has passed, barley may become rancid. At this point, you must evaluate your grain to determine whether or not you should preserve it. In addition, barley has the best possible shelf life when it is kept in a freezer, which allows the grain to maintain its quality for an unlimited amount of time.
• If your barley is cooked, the amount of time it can stay fresh at room temperature will be cut down by many times; it may only last for one or two days, but it may stay fresh for weeks in the refrigerator.
• Moulds are almost inevitable after barley or any other kind of grain has been exposed to moisture, hence it is imperative that the grain be kept dry. When you see mould or any discoloration on your barley, as well as when it begins to smell strange, it is time to throw it away.
• It may be difficult for you to tell whether your barley can still be used or not simply by looking at it. If you suspect that your barley is becoming stale, you may chew a little amount of it to see whether or not the quality is acceptable before deciding whether or not to retain it.
• Barley has a lengthy shelf life even when it is kept at temperatures that are considered typical for the room. As a result, all that is required of you is to store it in a cold, dry area within an airtight container. If you want to keep the barley from becoming wet after the bag has been opened, you should store it in a container that is airtight.
• You are going to be guided through the process of correctly freezing barley in just a few easy steps now.
  1. Barley that has been cooked has a lower shelf life; it may be frozen and stored for about six months.
  2. Barley that is being frozen in any form, whether it is cooked or uncooked, must be thoroughly covered before being placed in a container or bag that is airtight.
  3. Barley should be allowed to cool down before being frozen.
  4. To make thawing your barley later easier and more convenient, divide it into portions of a size that is appropriate for the recipes you use.
  5. If you want to defrost cooked or uncooked barley that has been frozen, all you have to do is move the bag from the freezer to the refrigerator for a few hours, or place the bag under running water while ensuring that the top or seal is intact.

Cooking techniques, secrets, and tips from the kitchen

1. Rinsing barley is not required before using it in your meal preparation. You may bring out the flavour of the barley kernels by heating them in a skillet for a few minutes, or you can make the barley more flavourful by cooking it in broth rather than water.
2. Cooking pot or pearl barley on the stove is a very straightforward process. Once the barley and liquid have reached a boil, decrease the heat to low and continue to simmer for another 40-55 minutes. The total amount of time needed to cook whole grain barley might vary anywhere from 75 to 90 minutes. Barley that has been cooked will still absorb liquids even after the cooking process has been completed. If the consistency of a meal becomes unsatisfactory, broth or water may be added to thin it down.
3. In salads and pilafs, where the cooked grain should be able to separate easily, use one part liquid to one part barley at a ratio of one to one to two (as opposed to sticking together). If the grains are adhered to one another, give them a thorough washing in hot water.
4. In order to get a creamy consistency in risotto and soups, you will need to add three times the amount of liquid to one cup of barley. Barley can be cooked in a rice cooker in the same way that rice can be cooked in the same rice cooker.
5. It’s possible to consume barley as a warm breakfast cereal. You may reheat any plain barley that has been left over in a milk or soy beverage that has been fortified, or you can use barley flakes instead of the grains themselves. Finish it off by adding any fruit, nuts, or seeds that you happen to have lying around. If you have any leftover barley, you can turn it into a hearty breakfast meal by adding a fried egg on top.
6. Barley that has been cooked may be prepared with any of the following items: slivered almonds and apricots that have been sliced; lemon zest; grated parmesan cheese; and chopped kale that has been sautéed are some of the components that can be used. Use cooked mushrooms, cut thinly, and parsley that has been chopped very finely.
7. Mugicha, or barley tea, is a popular summertime drink in Japan. Barley tea, known as boricha in Korea, is widely drunk there. Tisane may be consumed either warm or cold and is often used as a substitute for water. The addition of roasted corn to barley tea results in a beverage known as oksusu boricha (corn-barley tea). Therefore, the harshness of the barley may be mitigated. Traditionally, roasted barley grains bought from a store or raw barley roasted at home are used to brew barley tea. The process is quite similar to that of making loose tea. When the beer is made, the barley is thrown away.
8. Recipes that call for wheat flour may have some or all of that ingredient replaced with barley flour. However, since it contains a relatively low amount of gluten, it is not recommended for use in baked products that are supposed to rise, such as bread or cakes, unless the low-gluten flour is combined with a high-gluten flour. The use of barley flour as a thickening agent, in particular for stews and soups, is highly recommended.
9. Malted barley, often known as malt, is the grain of choice for brewers when it comes to producing beer. It is barley that has been allowed to germinate by soaking the grain in water for a period of time. This is the most fundamental form that it may take. This step gets the starches ready to be transformed into sugars that can be fermented. The malting stage of the brewing process is perhaps one of the most intriguing, but also one of the stages that receives the least amount of attention. This is probably due to the fact that only a small percentage of brewers still malt their own grain. Because of this, it is not included on the brewery tours that we have grown to enjoy over the years.

History of barley from the beginning until today

• It is thought that barley was domesticated from its wild ancestor around the year 8000 BCE, making it one of the earliest cereals to be grown in the Fertile Crescent. Barley cultivation has been dated back to 5000 BCE in Egypt, 2350 BCE in Mesopotamia, 3000 BCE in northern Europe, and 1500 BCE in China, according to archaeological evidence.
• The Hebrews, Greeks, and Romans, in addition to the vast majority of Europe throughout that time period, all used barley as their principal source of bread until the 16th century. According to the results of genetic studies, Tibet may have served as a secondary and independent centre of domestication for the evolution of cultivated barley.
• Barley is the only crop that can be grown successfully in all three temperature zones: temperate, subarctic, and subtropical. It is possible for it to grow and mature quicker than any other grain, even in seasons that are at least 90 days long.
• Even on the slopes of the Himalayas, with their short growing seasons, it is possible to cultivate land, but the yield will be smaller than it would be in other regions. It is more resistant to the dry heat of North Africa, where it is sown in the autumn, and this allows it to grow on the barren ground there. Other little grains are not nearly as robust. Crops that are planted in the spring do best in the cooler, wetter climes of western Europe and North America.
• It is common practice to utilise barley flour in the preparation of flat breads and porridge, notably in parts of Asia and North Africa, where barley is an important cereal grain. The polishing procedure takes the full kernels of pearl barley and removes the outer husk as well as a piece of the bran layer. This results in pearl barley being the most preferred kind in many parts of the world. In soups, it is often used in the role of a spice.
• Barley that has been cooked develops a texture that is somewhere between chewy and nutty, much like farro and brown rice. It is a neutral foundation that may be used for a variety of recipes, including casseroles, protein bowls, porridge for breakfast, and stir-fry dinners, among others.
• Since barley straw is somewhat soft, it is most often used as a source of roughage in animal feed and as bedding for cattle.