This fragrant porridge cooks for about an hour unless you use quick barley. Make a whole batch and eat it over several days. The soluble fiber in barley has a very low glycemic index and has been shown to lower cholesterol. It is a delicious change from oatmeal.
Makes 3 Servings
4 cups water
1/2 cup pearl barley, rinsed and drained
1 cinnamon stick
1 tbsp lemon juice
2 cups apple cider or unsweetened apple juice
1 cup raisins (optional)
Bring water to a boil in a large saucepan. Add the barley and the cinnamon stick. Cook slowly over low heat for about 45 minutes or until most of the water is absorbed, stirring occasionally.
Add the lemon juice, apple cider and raisins, if you are using them. Continue cooking over low heat, stirring frequently, until most of the liquid is absorbed and the barley is thick, about 30 more minutes.
Serve with milk or soy milk or eat plain.
0 g total fat (0 g sat)
0 mg cholesterol
46 g carbohydrate
4 g protein
6 g fiber
20 mg sodium