Steamed rice is a staple at dinner tables across the country, but this month, I'm challenging you to branch out to barley!
 
While it's most recognizable in soups or as the starting point in beer brewing, February's Whole Grain of the Month is actually incredibly versatile. Similar in size to short grain rice, this delightfully chewy grain is an excellent supporting actor in curries and stir fries, but can also hold its own in a hearty side salad or pilaf. Barley can even be used to make creamy, whole grain risotto. For those new to this pleasantly nutty ingredient, our featured recipe, Baked Chicken with Apples and Barley, is a great place to start!
 
In addition to it's delightful taste and culinary versatility, barley is also a fiber superstar, with more fiber than any other whole grain! In fact, much of the fiber in barley is soluble beta-glucan fiber, known for its protective effect against heart disease.

To be sure that your barley is a whole grain, look for hulled barley, whole barley, or whole grain barley, which have had the inedible hull removed, but still contain all components of the original grain. However, be careful of pearled barley, which has had some of the bran removed, and is not technically a whole grain. For a splash of color, heirloom varieties like black barley or purple barley are also great options.