Dinner: Brown Rice and Barley

Recipe by Lillian Chou Rice has pride of place at the Korean table, but Koreans have also long embraced the healthful properties of other whole grains like millet, barley, and oats. This combination is fragrant and delicious.

This recipe includes superfoods such as:

Barley, Brown Rice

Health benefits of Brown Rice and Barley

Barley is about the best grain a woman with PCOS can eat. It is low in calories and has the lowest GI of all grains. Low-GI grains such as barley take much longer to digest and create a slow, steady rise in blood glucose and insulin levels. As mentioned before on Fertility Chef, low-GI foods reduce cravings. If possible, try and find hulled barley as it is the most nutrient dense of all types of barley. Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Ingredients

2 cups short-or medium-grain brown rice
1/2 cup pearl barley
3 1/2 cups water

Instructions

Rinse rice and barley in a medium-mesh sieve, then drain and transfer to a 4- to 5-quart heavy pot. Add water (31/2 cups) and bring to a rolling boil. Reduce heat to low and cook, covered, 45 minutes. Remove from heat and let stand, covered, 10 minutes, then stir from top to bottom with a rubber spatula.

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