The Wonders of Barley Flour

Photo from Bob's Red Mill

I have recently experimented with barley flour in some of my baking recipes.  Along with adding additional flavor and nutrition, I have discovered that barley has many positive health benefits.  Because of its soluble fiber, it can help in lowering blood cholesterol levels.  Barley also helps to build your immune system, protect against clotting around the heart, helps to reduce kidney stones and gallstones, and helps with many menopausal symptoms.

If that’s not enough to get you to try it, barley flour has more than 4 times the fiber of regular all-purpose flour.  It also tops whole wheat in fiber content.  With its chewy texture and slight nutty taste, barley flour is easily digested and has more soluble fiber than oats!  It’s also sodium free, dairy free and low gluten.

Barley flour is a non-wheat flour made by grinding dry, pearl barley.  It has been grown all over the world for thousands of years.  The success of the barley crop is largely due to the fact that it is drought tolerant and cold resistant.  Because of its low gluten content, you should always use a high gluten flour along with it in your recipes.  Gluten is the protein in whole grains that gives structure to baked goods.

When using barley flour in yeast bread recipes, you may replace up to ¼ of the flour with barley flour to achieve good results.  If you want to use it in quick breads, muffins, cookies, or pancakes, you may replace 1/3 to ½ of the flour with barley flour. 

Besides using barley flour in your baking, you can use it to thicken soups and sauces very successfully.  To store barley flour, keep it in a dry, cool place for one to two months, or you can freeze it for three to four months.  If not stored properly, barley flour can go rancid like many other whole grain flours.

My favorite way to try barley flour so far has been to add it to my oatmeal cookies.  I love chewy cookies and the barley pairs well with the oats.   

With the New Year here, many of you have decided to try and eat healthier.  Adding barley to your diet can help boost your health in many ways.  You won’t be disappointed with the flavor it imparts to your recipes.   You can usually find barley flour in the health section of your local grocery store.  If your store does not carry it, ask them to get it!  Most stores are willing to please their customers and will do everything they can for you.

Happy baking,

Pam