Warm Walnut and Blueberry Barley Porridge
I have been eating this porridge for a long time. Believe it or not I actually prefer it over regular oat porridge, but more than this I think it is important to eat a variety of grains for a well balanced plant based diet. I’m sure you remember me rambling on about how much I love grains and why I dont think they should be getting the bad publicity that they are in my last porridge post. You can read about it here if you like. There are so many different grains to enjoy and although some have similar properties each have slightly different nutritional profiles, so eating a variety of grains ensures you are getting a broader spectrum of nutrients. Barley is very similar to oats, and offers many of the same health benefits of oats including lowering cholesterol, helping decrease high blood pressure and being great for the digestion. Some studies have shown barley to be even better than oats at stabilising blood sugar levels, which helps prevent diabetes and weight gain. Barley is also warm and satisfying and will definitely keep you satisfied for longer without getting hungry. I always have this porridge in the same way; blueberries, walnuts and sometimes a little banana but honestly, like any porridge you can add whatever you like. I mainly just wanted to write this post to let people know that you can mix up your porridge and use different grains which are just as nutritious and delicious. I make this porridge regularly using either barley flakes or pearl barely when I have a little more time. Enjoy the recipe!
|Warm Walnut and Blueberry Barley Porridge|| |
- ⅔ cup wholegrain barley flakes or pearl barley
- water to boil
- ½ tsp vanilla powder
- handful of blueberries
- handful of walnuts
- sprinkling of chia seeds
- Top with maple syrup and a little soy or almond milk
- If you are using pearl barley, soak the grain overnight and rinse thoroughly before putting to the boil
- Combine barley with double the amount of water and vanilla in a small saucepan and bring to the boil. If using pearl barely add an extra ⅓- ½ cup water
- Lower heat and simmer until the water has been absorbed.
- Barley flakes only take about 7- 10 minutes to cook, sometimes less. Pearl barley can take between 30 – 50 minutes until completely soft, depending on how much grain you are using.
- Mix in blueberries, chia seeds and walnuts
- Transfer to bowl and top with a little bit of soy or almond milk and maple syrup to taste. Enjoy