For delicious taste, lots of soluble fiber, and a wonderfully low glycemic index, try rolled barley (also called barley flakes) for your breakfast porridge. It takes a bit longer to cook than oatmeal unless you soak it the night before. Serve with your favorite nondairy milk.
Makes 1 serving
1/3 cup rolled barley (barley flakes)
1/8 teaspoon salt
3/4 cup water
1 tablespoon wheat bran
1/2 medium apple with peel, cored and chopped, or other chopped fruit
1 1/2 teaspoons ground flaxseeds
The night before: Combine barley, salt, and water in a microwavable bowl, cover, and refrigerate overnight. (Use a 1-quart or larger bowl—barley can really boil up!)
In the morning: Add bran and apple or other fruit to soaked barley. Cover the bowl with a microwavable plate and microwave on high for 2 minutes. Finish cooking on medium power for 4 minutes. Stir in flaxseeds.
To cook on the stovetop: Bring soaked barley, bran, and apple or other fruit to a boil in a small nonstick saucepan over high heat, stirring. Reduce the heat to low, partially cover, and simmer for about 15 minutes, stirring occasionally. The mixture should have the consistency of cooked oatmeal. If it’s too watery, continue cooking over low heat to desired consistency. Stir in flaxseeds.
Per serving (1recipe): 174 calories; 2.1 g fat; 0.3 g saturated fat; 11% calories from fat; 0 mg cholesterol; 4.5 g protein; 37.5 g carbohydrates; 9.1 g fiber; 303 mg sodium; 29 mg calcium; 1.5 mg iron; 3.2 mg vitamin C: 23 mcg beta-carotene; 0.2 mg vitamin E
Recipe from Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs by Neal D. Barnard, M.D.; recipe by Bryanna Clark Grogan