If you’re like me, barley doesn’t figure highly in your weekly meal planning. But it’s an unsung hero among grains. Barley is a low GI food, an excellent source of dietary fibre and, unlike many grains that only contain fibre in their outer layer, the fibre in barley is throughout the whole kernel. Studies also suggest it is beneficial in lowering cholesterol and helping reduce insulin levels in people with diabetes.
It also has a wonderful, nutty flavour that I love.
Try this recipe, it’s a delicious way to introduce your family to barley.
Recipe: Lamb, barley & potato bake
- 2 tablespoons olive oil
- 2 leeks, white parts only, thinly sliced
- 1 onion, thinly sliced
- 1kg diced lamb
- 2 cloves garlic, crushed
- 3 tablespoons of pearl barley
- 8 medium potatoes, thinly sliced (I used a mandolin – loving my mandolin!)
- 375ml chicken stock
- 1 teaspoon fresh thyme leaves
- 1/2 cup grated cheddar
- 1/2 cup grated parmesan
- 125ml single cream
Preheat oven to 180C. Grease an oven-proof casserole dish. Heat 1 tablespoon olive oil in a heavy-based pan. Saute leek and onion over a low heat until soft. Set aside. Add 1 tablespoon olive oil to pan. Saute lamb until browned. Set aside. Saute barley and garlic for 1 minute. Set aside. Combine leek mixture, lamb, and barley mixture. Layer base of casserole dish with 1/2 of the potato slices. Top with leek, lamb and barley mixture. Top with the rest of the potato slices. Pour over the stock. Cover casserole and bake for two hours. Remove from oven. Sprinkle with thyme. Sprinkle with cheeses. Pour cream over. Bake for an additional 30 minutes, until top is golden. Serve with a green salad.
MEANWHILE, OVER AT HOUSEGOESHOLLYWOOD …
Rihanna has finally made an appearance for journalists and fans flying with her on her 777 Tour and apologised … sort of …
housegoeshome 
Now that sounds delicious.