This cooked cereal stores well covered in the refrigerator and reheats easily on the stovetop in 3 or 4 minutes. Enhance this basic recipe with applesauce, seasonal fruit compotes, and cinnamon. The walnuts provide minerals such as calcium, as well as essential omega-3 fats that are vital for immunity, cardiovascular health, and brain function.
3/4 cup (175 mL) pearl barley
3 cups (750 mL) water
1 tsp (5 mL) sea salt
1/4 cup (60 mL) honey
1 cup (250 mL) walnuts, chopped
1/4 cup (60 mL) brown sugar or maple syrup
1/4 cup (60 mL) currants
Bring water to boil in a medium saucepan. Add salt and barley, turn heat to low, cover, and cook 45 minutes.
Meanwhile preheat oven to 350°F (180°C). In a mixing bowl stir together honey and walnuts. Spread on a baking tray and toast 10 minutes. Remove from oven and allow to cool.
When barley is cooked, stir in sugar and currants. Divide among four serving bowls and top each with 1/4 cup (60 mL) of walnuts. Serves 4.
Note: If you only use one or two servings you can reserve leftovers for other breakfasts. Store in an airtight container in the fridge for two or three days.
To reheat cereal, place a 1/4 cup (60 mL) of soymilk in a saucepan. Heat on medium heat and add barley mixture. Warm through and top with reserved walnuts.
source: "A Good Breakfast Can Aid Weight Loss", alive #267, January 2005
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