The Mediterranean diet is touted as one of the best in the world. I’m not so sure this is true, but I love it anyway. 

Recently, I’ve been looking for other whole grains to add a bit of variety to my pantry. Pearl barley has something magical about it and I am loving it. It’s filling, makes for a hearty meal and it’s absolutely lovely with red beans. 

My love for whole grains has amplified since I’m running longer distances these days. 

And my energy levels have surprised me. Much like rice, barley will give you similar nutrients in terms of carbohydrates. The difference is the fiber and the gluten. Rice is naturally gluten-free. Barley contains gluten. A half-cup of brown rice has over 3g of fiber, pearl barley contains more than 15g. Interestingly, the protein of brown rice and pearl barley is similar with both weighing around 5g per 1/2 cup.  

Did you know: Pearl barley is a cholesterol-lowering grain. It contains Beta-Glucans that may prevent the absorption of cholesterol of foods in the stomach and the intestines. 

Ingredients for two portions

50 g Wensleydale Feta Cheese With Cranberries (Woolworths)

or

1 wheel of any low-fat feta cheese and 1/8 cup of cranberries

1/4 cucumber, diced

salt and pepper to taste

1/2 bunch of coriander (1/4 cup)

3 walnuts, crushed fine, or 3 almonds grated 

1 tbsp lemon juice

1-1/2 cups of pearl barley

1 tsp Sumac (optional)

Method

1. Mix all the above ingredients, except salt, pepper, and your nuts.

2. Let the salad rest for 10 minutes in the fridge.

3. Season well - I don't add salt because the feta is salty.

4. Sprinkle with the nuts and serve cold.