Barley
Barley is a wonderfully versatile cereal grain with a rich nutlike flavor and an appealing chewy, pasta-like consistency. Its appearance resembles wheat berries, although it is slightly lighter in color. Barleyis a very good source of fiber and selenium, and a good source of phosphorus, copper and manganese.

Barley is an excellent food choice for those concerned about type 2 diabetes or pre-diabetes because the grain contains essential vitamins and minerals and is an excellent source of dietary fiber, particularly beta-glucan soluble fiber.

Basic Baked Barley
Servings 4-6 {seem like too much? Half the recipe or freeze extra barley, thawing/cooking frozen barley as you would frozen vegetables
Cooking time:1 hour

Ingredients
•1 cup hulled barley
•2 cups boiling water
•1 teaspoon kosher salt
•1 tablespoon canola oil

Directions
Preheat the oven to 375 degrees F.
Place the barley into a 1 1/2-quart ceramic or pyrex baking dish (with a lid) and add the oil, salt and boiling water. Stir to combine. Cover the dish tightly with aluminum foil and place the lid on top of the foil. Bake on the middle rack of the oven for 1 hour. After 1 hour, remove the cover, fluff with a fork and serve immediately.

Barley Salad
Servings 6
Prep: 10-15 minutes {if you cooked barley ahead of time}

Ingredients
•Basic Baked Barley recipe
•1 small red onion, thinly sliced
•1 tablespoon minced fresh basil
•2 tablespoons minced fresh parsley
•1 large tomato, seeded and chopped
•1 cucumber, halved and thinly sliced
•1 sweet red, orange or yellow pepper, chopped small
•½ cup cooked shelled edemame, lima beans or sweet peas
•1/4 cup slivered almonds, toasted {add in just before serving}

DRESSING:
•1/2 teaspoon salt
•1/4 teaspoon pepper
•1 tablespoon lemon juice
•1 tablespoon grain mustard
•2 tablespoons white or red wine vinegar
•3 tablespoons Extra Virgin Olive Oil

Directions
In a large bowl, combine the barley, vegetables and dressing, toss to coat. Cover and refrigerate for at least 1 hour. Just before serving, stir in almonds. Yields: 6 servings.