Fabulous Facts on Fiber

Let's start this week off with Fabulous Facts on Fiber in the short video below!

We have the perfect fiber-packed soup for you this week ... our delicious Vegetable Barley! The soup is packed with freshly chopped vegetables and high-fiber pearl barley.

Make It a Meal

     Our Vegetable Barley Soup would not be
     complete without a Turkey Melt atop
     Crumb Brothers Kalamata Olive bread,
     with turkey, provolone, avocado and
     hummus.

How much do you actually know about barley? Here are a few interesting facts provided by www.barleyfoods.org:

• Barley is one of the world's oldest cereal grains.
• The grain is adaptable to many different environments, and is grown world-wide. The United States is the seventh largest barley producer, with both Idaho and Utah (among others) being major producing states. 
• Barley ranks as a high-fiber choice in the world of grains, with pearl barley providing 3 grams of fiber in each 1/2 cup serving (cooked).

What I find most interesting is this ... 

     Barley differs from other grains in that fiber is found throughout the entire kernel, not just in the 

     bran layer, making barley a great source of fiber even if the bran layer is removed.

Wait a minute ... Is pearl barley actually a whole grain?! 

     According to the National Barley Foods Council, pearl barley undergoes more processing,
     resulting in a greater loss of insoluble fiber, trace minerals and micronutrients; however, it
     provides more fiber than many whole grains because the entire kernel contains fiber, not just
     the outer bran layer.

What exactly is a WHOLE grain?

     Grain seeds or kernels in their "natural state" are made up of three parts: the bran, germ and 

     endosperm.

• Bran: the tough, outer skin of the kernel, designed to protect the rest of the seed or kernel. This layer typically contains antioxidants, B vitamins and fiber.
• Germ: this is the embryo of the seed or kernel. This layer also contains B vitamins, some protein, minerals and healthy fats. 
• Endosperm: this is the largest portion of the kernel and is the food supply for the germ. This contains starchy carbohydrates, proteins and small amounts of vitamins and minerals. 

     Processed (cracked, crushed, rolled or
     extruded) grains can still be considered a
     whole grain if the balance of nutrients
     resembles that of the original seed or
     kernel. 

The Whole Grains Council provides excellent tips for identifying, storing and cooking whole grains ... check out the links below:

• Look for the stamp to the right on food packages when you are shopping for whole grain items. 
• Not sure how to best store your precious grains? Click here for more information.
• Want to use your rice cooker for other grains? No problem! Check this out!
• Detailed stove-top cooking times for various grains can be found here, too. 

We hope you enjoy learning about and incorporating new, 

high-fiber whole grains into your daily meals!

Vegetable Barley Soup

Ingredients:
2 quarts vegetable broth
1 cup uncooked barley
2 large carrots, chopped
2 stalks celery, chopped
1 (14.5 ounce) can diced tomatoes with juice
1 zucchini, chopped
1 (15 ounce) can garbanzo beans, drained
1 onion, chopped
3 bay leaves
1 teaspoon garlic powder
1 teaspoon white sugar
1 teaspoon salt
1/2 teaspoon ground black pepper
1 teaspoon dried parsley
1 teaspoon curry powder
1 teaspoon paprika
1 teaspoon Worcestershire sauce

Directions:
1. Pour the vegetable broth into a large pot. Add the barley, carrots, celery, tomatoes, zucchini,  
    garbanzo beans, onion and bay leaves.
2. Season with garlic powder, sugar, salt, pepper, parsley, curry powder, paprika and Worcestershire
    sauce.
3. Bring to a boil, then cover and simmer over medium-low heat for 90 minutes. The soup will be very
    thick. You may adjust by adding more broth or less barley, if desired. Remove the bay leaves before
    serving.

Blog post by: Liz King & Shawnel Stacy