Barley is a 1 to 3 ratio grain. 1/3 cup of barley goes into 1 cup of hot water. (1/2 c. of barley to 1 1/2 cups hot water, etc.) I make my barley with olive oil to keep it from foaming too badly and to slow absorption time in the intestines. I purchase whole barley (not pearled) at a bulk foods store.
Put the barley along with the hot water (and some commercial beef or chicken base or a bouillon cube) and a few tablespoons of olive oil in a very large microwavable container with a lid. I like to use a 2 qt. pyrex measuring bowl with a handle because it's clear glass and I can see the boiling when it starts. Place it on a dinner plate to catch any boil over and save on clean up. (This won't be necessary once you learn your microwave oven times on boiling) Cover and bring to a boil on HIGH power, usually 6 to 10 minutes depending upon your microwave. Rolling boil is what you are looking for and if you have skipped the oil this will be when foam-over happens. Stop the microwave and then reset it for 45 minutes at 30% of power or "Defrost". This will keep the mixture at the perfect simmering point to cook the barley and make it fluffy.
A serving is 1/2 cup cooked. This can be put over a salad cold, warmed with a chicken breast for dinner, sprinkled with cheese for 'barley and cheese' and treated as any pasta would be treated but with better blood sugar control. Carbohydrates from whole grains take longer to mechanically access in the body than refined grain pastas. This spreads out absorption time and helps keep the carb load slower. I keep the barley in the fridge for up to a week and use it in everything from my scrambled eggs to stir fry, soup and to stand alone instead of potatoes. Usually make it about
once every two weeks so I don't get tired of it. Non-diabetic family thinks it's a treat. They snarf it up like crazy. I haven't told them it's healthy. Don't want to ruin it's exotic image.
