Thursday, May 7, 2009

Cranberry Orange Breakfast Barley

I am trying to incorporate more whole grains into our diet. We love pretty much all grains, and eat them often, but I am more conscious now of buying WHOLE grains, as opposed to those that have had extensive processing.

Here's a little blurb from the Whole Grains Council, a non-profit organization:

The main benefits of whole grains
The benefits of whole grains most documented by repeated studies include:
stroke risk reduced 30-36%
type 2 diabetes risk reduced 21-30%
heart disease risk reduced 25-28%
better weight maintenance

Other benefits indicated by recent studies include:
reduced risk of asthma
healthier carotid arteries
reduction of inflammatory disease risk
lower risk of colorectal cancer
healthier blood pressure levels
less gum disease and tooth loss

I'll be posting more recipes using whole grains, and introducing some of the grains we're eating in going forward. But, for a very simple and tasty whole grain recipe that's so easy to make, try barley for breakfast. It's a bit heartier than oatmeal, but has a similar taste. You can make a big batch of this and serve it several times during the week.


3 cups water
1 cup barley, rinsed and drained
2 cups orange juice
1/2 cup dried cranberries
3 tablespoons honey (I used maple syrup)
1/4 teaspoon cinnamon

Place water and barley in a medium saucepan and bring to a boil. Reduce heat and simmer, covered for 30 minutes, stirring occasionally. Stir in remaining ingredients and continue cooking over low heat, uncovered, for 15 minutes or until most of the liquid has been absorbed and the barley is thick and creamy. Makes three servings.

**This recipe is from The Raley's store magazine.


  1. Looks positively healthy and delicious!

  2. This is great! Interesting stats. I'll be watching for more of your whole grain innovations!

  3. Thank you mango!

    Thanks Shari!