Barley  

Whole Barley
Whole Barley
Hulled Barley
Hulled Barley
Pearled Barley
Pearled Barley
Barley Flakes
Barley Flakes

        Much like rye, barley can grow in harsh conditions and poor soils where other grains wouldn't produce well. Being an ancient grain, barley was one of the first grains domesticated, even before wheat was cultivated. Not used as much as it once was as a food, barley is still a very important crop in today’s market place. Today, barley is primarily used as animal feed and for making malt in the making of beer. However, on a smaller scale, barley can be processed for human consumption in the form of pot or hulled barley, pearled barley and barley flakes.
        Barley's nutrition is much like wheat's. There are a few minor differences, however. Barley contains twice as many fatty acids as wheat which accounts for its 10% higher calorie count. And as great as wheat’s fiber content is, barley contains about 40% more, or over 17%. Barley contains vitamin E; wheat contains none. And barley contains 68% more thiamin, 250% more riboflavin and 38% more lysine than wheat, giving barley a more balanced protein.
        Whole barley must be prepared for human consumption because of it’s hard, fibrous hull that is not easily removed. Only buy barley in it's whole form if you want to sprout it and eat it as barley grass. Processors use an abrasive machine to remove the hull making it safe to eat. At this stage it’s called hulled or pot barley. In this processed form, the germ has been damaged to the point that it will no longer sprout. Pearled barley, which is hulled barley with the ends of the kernel removed so it’s round in shape is another popular way you can get barley. Pearled barley has it’s germ and much of the bran around the endosperm removed. This is where many of the vitamins and minerals are found and because of this, it’s nutritional qualities are down about 25%-33% from what you generally find in hulled barley. But pearled barley cooks up much quicker which is it’s big advantage. Both pearled barley and hulled barley are primarily used in soups and stews where they fluff up to almost the size of a pea. Some people also cook a pot of hulled or pearled barley and eat it as a breakfast cereal. It's also sometimes an ingredient in vegetable stuffing or used in pilafs.
        You can make barley flour at home by putting hulled or pearled barley though your grain grinder. Barley flour has a weaker gluten than wheat flour so when making yeast breads, you will not want to add more than 50% barley flour to your wheat flour. In some parts of the world such as Scotland and Ireland, barley flour plays a predominant part in their baking. Barley flour adds a nutty and appealing flavor to your baked goods. When making pancakes, biscuits and rolls, you can use 100% barley flour and still get good results.
        Barley 'flakes' are made by rolling hulled barley. It looks almost identical to rolled oats and can be used like rolled oats in making cooked breakfast cereal. Barley flakes are also a perfect ingredient for granola. A few barley flakes mixed with bread dough gives your breads a unique texture and makes them even more healthy with a robust appearance and an enhanced flavor.
        For the qualities barley possesses it is far under-used in North America today. Inexpensive in price, barley in it’s many forms can be used to add wholesome, nutritional goodness to the vast majority of foods you cook every day.

Barley Recipes

References:

Ingredients: 100% pearled barley
Net wt. 92 oz. Case weight (6 #10 cans) 34 lb. 8 oz.
Serving size: 1/4 cup dry (33 g dry)
Servings per container: 80


Directions: Wash barley. Soak in enough water to cover until soft, approximately 4 hour. For convenience, soak overnight. Cook in enough water to cover for 1-1 1/2 hours. Season and use in soup, buttered as substitute for macaroni, or mashed potatoes. Enjoy as a hot breakfast cereal with sugar and cream.
Nutrition Facts per serving:   
   Calories 100  Calories from fat 9
                            %Daily Value*  
Fat 1 g                       1%
Sat fat 0 g                   0%
Cholesterol 0 mg              0%
Protein 3 g                   8% 
Total Carbohydrates 24 gm    15%
Dietary Fiber 5 g            36%
Sugar 0 g
Sodium 0 mg                   0%
Vitamin A                     0%
Vitamin C                     0%
Calcium                       0%
Iron                          6%
Thiamine                      4%
Riboflavin                    2%
Niacin                        8%

*Percent Daily Values are based on a 2000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs:

Total Fat less than 65 g
Sat fat less than 20 g
Cholesterol less than 300 mg
Sodium less than 2400 mg
Total Carbohydrates 300 g
Dietary Fiber 25 g


Calories per gram
Fat 9 Carbohydrates 4 Protein 4


Nutritional Values for 100 Grams of food.

174 lbs
Male

138 lbs
Female

Barley Unit Amount RDA RDA

Food energy

KCal:

354.000

2900

2200

Protein

Gms:

12.480

63

50

Total lipid (fat)

Gms:

2.300

100

78

Carbohydrate, by diff.

Gms:

73.480

470

366

Total saturated fat

Gms:

0.482

33

25

Ttl monounsaturated fat

Gms:

0.295

   

Ttl polyunsaturated fat

Gms:

1.108

   

Cholesterol

Mg :

0.000

300

300

Sodium

Mg :

12.000

388

388

Total dietary fiber

Gms:

17.300

25

25

Mucilage

Gms:

     

Vitamin A

Re :

2.000

1000

800

Vitamin A

IU :

22.000

   

Alpha tocopherol

Mg :

0.570

10

8.2

Ascorbic acid

Mg :

0.000

60

60

Thiamin

Mg :

0.646

1.2

1.1

Riboflavin

Mg :

0.285

1.7

1.3

Niacin

Mg :

4.604

20

15

Vitamin B6

Mg :

0.318

2

1.6

Folacin

Mcg:

19.000

200

180

Vitamin B12

Mcg:

0.000

6

6

Potassium

Mg :

452.000

2000

2000

Calcium

Mg :

33.000

1000

1000

Phosphorus

Mg :

264.000

800

800

Magnesium

Mg :

133.000

400

330

Iron

Mg :

3.600

10

18

Zinc

Mg :

2.770

15

12

Pantothenic acid

Mg :

0.282

10

10

Copper

Mg :

0.498

2

2

Manganese

Mg :

1.943

3.5

3.5

Ash

Gms:

2.290

   

Water

Gms:

9.440

   

Food energy

KJ :

1481.000

   

Lauric acid (12:0)

Gms:

0.006

   

Myristic acid (14:0)

Gms:

0.011

   

Palmitic acid (16:0)

Gms:

0.411

   

Palmitoleic acid(16:1)

Gms:

0.006

   

Stearic acid (18:0)

Gms:

0.017

   

Oleic acid (18:1)

Gms:

0.241

   

Linoleic acid (18:2/n6)

Gms:

0.999

3.0

2.5

Linolenic acid(18:3/n3)

Gms:

0.110

2.0

1.6

Histidine

Gms:

0.281

0.95

0.76

Isoleucine

Gms:

0.456

1.10

0.63

Leucine

Gms:

0.848

1.00

0.88

Lysine

Gms:

0.465

0.84

0.76

Methionine

Gms:

0.240

   

Cystine

Gms:

0.276

   

Methionine+Cystine

Gms:

0.516

1.00

0.82

Phenylalanine

Gms:

0.700

   

Tyrosine

Gms:

0.358

   

Phenylalanine+Tyrosine

Gms:

1.058

1.11

0.88

Threonine

Gms:

0.424

0.55

0.88

Tryptophan

Gms:

0.208

0.50

0.40

Valine

Gms:

0.612

0.85

0.63

Arginine

Gms:

0.63

   

Alanine

Gms:

0.486

   

Aspartic acid

Gms:

0.779

   

Glutamic acid

Gms:

3.261

   

Glycine

Gms:

0.452

   

Proline

Gms:

1.484

   

Serine

Gms:

0.527

   

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