Are you looking for a breakfast alternative to oatmeal? Let me introduce you to barley porridge!

Just like oats, barley is a fantastic source of cholesterol-lowering beta-glucan fibre (Tosh & Bordenave, 2020). However, barley is superior to oats when comparing its effect on blood glucose. Barley has a lower glycaemic index (GI) than oats, meaning it won’t raise your blood sugars as much as oats can (Atkinson et al. 2008). 

Pairing barley with a source of protein and fat further reduces its glycaemic index and keeps you feeling satisfied for longer. 

You can enjoy barley in a savoury meal just as you would rice, quinoa or pasta. But you can also enjoy it like a porridge with fruit, yoghurt, nuts, and seeds for breakfast. 

You can make barley porridge with the wholegrain if you wish, or you can make it with barley flakes. Barley flakes cook quicker than wholegrain barley but still retain their low-GI attributes when paired with proteins and fats. 

Before I share this super simple recipe, let’s explore the 

Nutritional Highlights of Barley Porridge

With an estimated GI of 39.9, this recipe makes a low-GI meal. It is a rich source of many nutrients, including

• Calcium, providing 522 mg or 65% of the daily recommended nutrient intake (RNI)
• Vitamin B12, providing 1.2 mcg or 47% of the daily RNI
• Iodine, providing 61 mcg or 41% of the daily RNI
• Zinc, providing 2.9 mg or 29% of the daily RNI
• Iron, providing 3.3 mg or 23% of the daily RNI for women

How to cook

Ingredients

• 40g barley flakes
• 250ml soya or dairy milk
• Pinch cinnamon
• ½ teaspoon vanilla extract
• 2 tablespoons plain yoghurt
• 25g blueberries
• 1 tablespoon mixed seeds

Directions

Put barley flakes, cinnamon, vanilla extract, and milk in a pan. Cook on a simmer for 10 minutes or until the barley is soft. Tip into a medium bowl, top with blueberries, yoghurt, and mixed seeds.

Enjoy.

Barley Porridge

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• Author: Somi Igbene PhD ANutr
• Cook Time: 10 mins
• Total Time: 10 minutes
• Yield: 1 1x
• Category: Breakfast
• Diet: Diabetic

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Description

Barley porridge with blueberries, mixed seeds and yoghurt

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Ingredients

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• 40g barley flakes
• 250ml soya or dairy milk
• Pinch cinnamon
• ½ teaspoon vanilla extract
• 2 tablespoons plain yoghurt
• 25g blueberries
• 1 tablespoon mixed seeds

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Instructions

Put barley flakes, cinnamon, vanilla extract, and milk in a pan. Cook on a simmer for 10-15 minutes or until the barley is soft. Tip into a medium bowl, top with blueberries, yoghurt, and mixed seeds.

Enjoy

 

 

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Nutrition

• Serving Size: Serves 1
• Calories: 355
• Sugar: 10.7g
• Sodium: 76mg
• Fat: 12.2
• Saturated Fat: 3g
• Unsaturated Fat: 7.4
• Trans Fat: 0.1g
• Carbohydrates: 42g
• Fiber: 8.5g
• Cholesterol: 9.9mg

REFERENCES

1. Tosh, S.M & Bordenave, N. (2020) Emerging science on benefits of whole grain oat and barley and their soluble dietary fibres for heart health, glycemic response, and gut microbiota. Nutrition Reviews, 78 (Supplement 1): 13-20.
2. Atkinson, F.S., Foster-Powell, K., & Brand-Miller, J.C. (2008) International tables of glycemic index and glycemic load values: 2008. Diabetes Care, 31(12): 2281-2283.