Whole Grain: Barley
LISA GRENTZ, MS, RDN, CD/LDN, FAND
September has been promoted as National Whole Grains Month since 2006. Grains are considered whole when all three parts of the kernel – bran, endosperm, and germ – are kept together. The bran is the outer fiber layer, the endosperm contains mostly carbohydrates and protein as well as some vitamins and minerals, and the germ is the nutrient-rich core that contains B vitamins, protein, minerals, and healthy fat.
The term “refined grain” refers to when one or more parts of the grain are missing. When grains go through the refining process, the bran and germ layers are commonly removed and only the endosperm is retained. Most of the nutritional value of whole grains is lost during the refining process, which is why it is important to choose whole grains instead of refined grains the majority of the time.
It is well documented in scientific literature that whole grains are incredibly good for the body. Our first featured whole grain this month is barley, which is rich in selenium, phosphorus, copper, and manganese, as well as an excellent source of dietary fiber. When shopping for barley, you want to look for varieties that are hulled or hulless. This implies that only the inedible outer husk has been removed. Pearl barley, which is more commonly found in most grocery stores, is not a whole grain because in addition to removing the outer husk, the bran layer has also been partially or fully removed.
The barley recipe featured below is one of my favorites. When my kids were little, we would call these brain bowls because they are full of healthy nutrients that feed the brain. As my kids got older, we shifted to just calling them “B” bowls, which reflects the primary ingredients of beef, barley, broccoli, and Brussel sprouts.
“B” Bowls
Serves: 4
Barley
2 ¼ cups water
¾ cup hulless barley
Roasted Veggies
2 cups broccoli, chopped into bite size pieces
½ small red onion, diced
8-10 Brussel sprouts, trimmed and quartered
2 large carrots, peeled and chopped
2 Tbsp. olive oil
Salt
Ground black pepper
Garlic powder
Steak
1-pound flank steak, cut into ¼-inch thick slices
1 Tbsp. + 1/3 cup avocado or olive oil
Sauce
1 Tbsp. avocado or olive oil
3 cloves garlic, minced
¼ cup tamari or soy sauce
½ cup beef bone broth
¼ cup honey or pure maple syrup
¼ tsp. red pepper flakes
2 tsp. whole flax seeds
Instructions:
In a small saucepan, bring water to boil over medium-high heat. Add barley to the pan of boiling water and let it return to a boil. Once boiling, reduce heat to low, cover, and simmer for 50-60 minutes, or until barley is tender. Remove lid and strain off any remaining water. Stir barley and set aside.
While the barley is cooking, preheat oven to 400 degrees F. Line a large baking sheet with foil and set aside.
In a large bowl, toss the broccoli, onion, Brussel sprouts, and carrots with 2 tablespoon of olive oil, and season with salt, pepper, and garlic powder. Transfer the coated vegetables to the prepared baking sheet and roast until tender, about 25 minutes.
While the vegetables are roasting, place the strips of steak in a large sealable baggie with 1 tablespoon of oil. Massage to combine, then let sit for 5 minutes.
Next, start making the sauce by warming 1 tablespoon of oil in a small saucepan over medium heat. Add the garlic and sauté until fragrant, about 60 seconds. Whisk in the tamari or soy sauce, bone broth, and sweetener. Bring sauce to a boil, then simmer until it thickens, about 10 minutes. Once thickened, whisk in the red pepper flakes and flax seeds.
Meanwhile, in a large skillet, warm the remaining 1/3 cup oil over medium high heat. Sear the steak strips in a single layer for 1 minute on each side until browned, then transfer to a paper towel lined plate.
Reduce heat to low and discard the excess oil from the pan. Add half of the sauce to the pan, return steak back to the pan, and cook it for 1-2 minutes on each side, allowing the flavors to combine. Remove the skillet from heat.
Add the remaining sauce to the barely and toss to combine.
To build the bowls: Add ½ cup of prepared barely to each bowl. Divide the roasted veggies evenly in each bowl then top with steak strips. Serve immediately.
Notes:
If steak is too advanced of a texture for your new or young eater (or if you are looking for a vegetarian option), you can replace the beef with black beans, garbanzo beans, or tofu. For the vegetarian version, you will also want to replace the beef bone broth with vegetable broth.