Barley Porridge with Honeyed Almonds and Roasted Apples

One of the oldest of all cultivated grains, the consumption of barley for most people has become limited to the malted product used to make beer … nothing against beer, of course, but the whole barley grain is vastly under-used in modern diets compared to its more commercially successful but nutritionally poorer cousin, whole wheat. As well as being a source of vitamin E not found in whole wheat and higher concentrations of vitamins B1 and B2, ordinary hulled barley contains twice the amount of essential fatty acids and almost half again as much dietary fiber as whole wheat while providing a more balanced protein profile. Even with the loss of vitamins and minerals through removal of the germ and part of the bran through pearling, pearled barley is still a better nutritional bargain than whole wheat. And with its mild nutty flavor and soft chewy texture, barley deserves more respect and attention on the menu than the occasional afterthought in soups.

Cooked over very low heat with liquid slowly added in a risotto style, ordinary pearled barley is transformed into a luscious thick and creamy porridge that, with the addition of any favorite assortment of fresh or dried fruits, cinnamon, maple syrup or honey, will have even the most hardened porridge skeptic coming back for more. In this recipe, fresh honeyed almonds and roasted apple pieces add a natural sweetness and a winning crunchy/chewy contrast that just might make breakfast the most memorable meal of the day. Almonds also contribute some of the vitamin E lost in the barley from pearling, in addition to calcium, magnesium, phosphorus, monounsaturated fats, and even more dietary fiber. Roasted apples … well, roasted apples just contribute themselves.

Although the preparation and instructions for this porridge are so extraordinarily simple, it takes about two hours to cook so it's not a breakfast for a weekday unless you make it the night before and reheat the next morning — it stores very well in the refrigerator. Similarly, the honeyed almonds and roasted apples can be prepared a day ahead.

Barley Porridge with Honeyed Almonds and Roasted Apples

Recipe by Lisa Turner Published on May 6, 2009 Thick, creamy slow-cooked barley and apple porridge with roasted apples and honeyed almonds — amazingly good, and amazingly good for you Print this recipe Ingredients: 1/2 cup hulled or pearled barley 1 1/4 cups water 2 tart apples, cored and cut into bite-size chunks 1 cup apple cider or apple juice 1/2 cup raw almonds, chopped 2 tablespoons honey 6 green cardamom pods (optional) 1/4 teaspoon sea salt Instructions: Rinse the barley and soak overnight in the water in a small saucepan. Preheat an oven to 425°. Place the apple pieces peel side-down in a single layer over a glass baking pan. Roast the apples for about 30 minutes or until cooked to a desired texture. Remove from oven and transfer the apple pieces to set aside. De-glaze the pan by adding the apple cider or apple juice and swirling around, rubbing the bottom of the pan gently with a wooden spoon. Transfer to a bowl and strain through a cheesecloth. Set aside and reduce the oven heat to 350°. Meanwhile, bring the soaked barley to a boil, then reduce the heat to its lowest setting and cover. Simmer, stirring every 10 minutes or so, for 45 minutes while checking the water level (if the porridge dries, add a little more water). After the apples have cooked, stir the almonds and honey together in a mixing bowl. Spread on a piece of parchment paper over a baking sheet and roast for 5 to 10 minutes in the 350° oven. Remove from oven and allow to cool. Stir 1/2 cup of the apple de-glazing juice into the barley. Put the cardamom pods, if using, in a tea ball and add to the saucepan along with the salt. Cover, and continue to simmer, stirring every 10 minutes as before. After 20 minutes, stir in the remaining 1/2 cup portion of the apple de-glazing juice, while continuing to stir every 10 minutes. After 20 minutes, you should end up with a thick, but not too thick porridge. If it's too thick for your taste, thin it with a little more apple cider. Remove the tea ball and ladle the porridge into bowls. Top with the honeyed almonds and roasted apple pieces, and serve. Top with milk or cream if desired. Makes 2 to 3 servings

More barley delights from my kitchen:
Beet Barley and Black Bean Soup
Mango Barley Porridge with Blackberries
Turkish Barley and Apricot Porridge