Barley

Barley was likely the most important grain of ancient civilizations, from the Chinese to the Egyptians, from the Greeks to the Romans. Celebrated in Homer’s Iliad, it was cultivated as early as 8000 BC. Pliny (AD 23–79) called barley “the oldest of food” and describes a common barley mush. Hippocrates praised the grain’s healthful properties—in times of illness, he prescribed a diet of cereals and breads made solely from barley.

Highly adaptable, barley can grow from the hot, dry plains of northern India to the Arctic Circle, from Ethiopia to South America. So it comes as no surprise that it is baked into flat breads around the world. Barley is also at the heart of the English measurement system. In 1324, King Edward II of England standardized the inch as equal to “three grains of barley, dry and round, placed end to end lengthwise.” While Columbus brought barley to the New World, it was cultivated only later by settlers from England and Scandinavia — to make beer. Bars and pubs would suffer without it: germinated into malt, barley is a crucial ingredient in beer (and whiskey).

Barley has a faint earthy aroma, slightly sweet, and stands out among grains for its low glycemic index. Of all the whole grains, barley has the highest fiber content. It contains high levels of the soluble fiber beta-glucan, which can reduce cholesterol and help control blood sugar.

Barley Flour
Barley flour adds delicious character to baked goods. It has a mild sweetness; some detect a hint of maltiness. I always use whole grain barley flour, which should be noted on the package. You can use barley flour in many recipes. However, since barley is low in gluten, it cannot stand in for wheat flour on a oneto- one basis. It is best not to replace more than about a third of your flour with nutty-sweet barley flour, otherwise your baked goods will not rise well.

When You Shop
Pearl (or pearled) barley is the processed version of whole grain (hulled) barley, as the germ and much of the bran have been removed. I have used it in a few recipes in this book despite the fact that is not a whole grain. For one, it is a great introduction to the distinct flavor and character of barley. In addition, unlike most grains, barley’s fiber is not concentrated in the outer bran but distributed throughout the kernel, so refined barley still adds nutritional benefits to your plate. According to the National Barley Foods Council, even heavily pearled barley typically retains at least 8 percent fiber. Look for pearl barley in the Latino sections of supermarkets, where it is often sold in a less refined form. Here is how you can tell: The more the grain kernels are coated with darker skin patches from the bran, the better. The reverse is also true: the whiter the grain looks, the more polished it probably is.

This Tip was published in 'Ancient Grains for Moden Meals "Mediterranean Whole Grain Recipes for Barley, Farro, Kamut, Polenta, Wheat Berries, & More" by MARIA SPECK'