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  • Writer's pictureAlexandra Venkova

Healthy Sundays-Sunday 'Kashka'

Updated: Aug 31, 2019

Hello hello, my beautiful readers, from sunny London! Oh, I just love the 'usually' gloomy city, covered in sunlight, don't you love it too? It makes me feel more alive than ever, more awake, more energised, more hopeful. (or may be that's just how sun affects people in general...)

Speaking of Sun, it's SUNday (you see what I did there...) and I have another porridge recipe for you! This time something a bit different, trying to escape from the good old oats. I present to you Barley 'Kashka'(For more information on what 'kashka' means, check out my fist recipe post here). Really easy to make, though it might take a little longer to prepare. I have been so busy for the last week, and if you are as well, I would recommend to make this delicious bowl of magical goodness on a weekend or on your day off, as it's not a quick go to breakfast meal.

A little bit about barley first, if you haven't heard of it before, or haven't yet tried it. It is a wholegrain, not as popular as oats and quinoa, but has a number of benefits for your health. Barley is actually one of the oldest consumed grains in the world. It was a staple grain for peasants during medieval times for centuries and today is still included in the diet of many European, African, and Middle Eastern nations that have been eating barley for thousands of years. It provides a range of important vitamins and minerals:  fiber, selenium, B vitamins, copper, chromium, phosphorus, magnesium, niacin, and more. And when compared to many other grains, even other ancient whole-grains, barley is lower in fat and calories, but higher in dietary fiber and certain trace minerals. For example a one-cup serving of cooked barley has less calories, but more fiber, than an equal serving of quinoa, brown rice, amaranth, sorghum, millet or wild rice. More here

Cooking barley is super simple. The only important thing to remember is you have to soak it in water for about 10 hours. Preferably over night. In the morning you have to drain it and add it to boiling water and milk.

For one bowl of barley 'kashka' you will need:

  • 2/3 cup milk

  • 2/3 cup water

  • 1/3 cup barley (soaked in water over night)

  • a pinch of salt

  • 1/3 handful of rice (optional, I add it for texture)

  • 1 tsp butter (optional)

  • honey or maple syrup (optional)

For this weeks toppings, you will need:

  • handful of blueberries

  • 1 tsp coconut peanut butter ( I like Meridian)

  • sprinkle of sesame seeds

  • sprinkle of chia seeds

Nutrition information (without the optional ingredients):

  • Calories: 375 cal

  • Protein: 20g

  • Carbs: 192g

  • Fibre: 8g

  • Sugar: 13g

  • Fat: 16g

How to make the barley 'kashka'?

In a saucepan add the water and milk on medium-high temperature until they are just about to boil. Change the temperature to low. In the mean time, drain your barley. Add it to the boiling liquid, add a pinch of salt. *Add the optional rice. Stir and be attentive as it may run away and spill all over the place (and you don't want that, trust me!)! Cook on low until the consistency becomes really creamy, but not too thick. That would be around 25-30 min. *Add the butter at the end. And stir again. Remove from the heat, let it sit for a minute and serve. At the end add your toppings and enjoy.

Barley is a good alternative to the traditional oatmeal. Something different with a great benefit for your health. Try it and let me know what you think! I am jumping back to my sunny weather, charged with vitamins, ready to conquer life! Have a great day and I will be back to you very soon! xx

PS: Don't forget to tag ⌗alexandkashka on Instagram, when you try the recipe. I want to see your creations!


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