To 4 cups boiling water, add 1/2 cup barley and 1/2 cup steel cut oats. Boil, stirring, for 5 minutes, then simmer for 30 minutes. When water is absorbed, add 1/2 cup nonfat milk, finely chopped apple, 1 Tbsp honey, 1/2 tsp cinnamon and 1/2 cup raisins.
Store covered in fridge and microwave one cup for a hearty, healthy breakfast. 255 calories and 5 gr fiber.
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It helps me when I eat my breakfast slowly. So instead of a bowl of cereal and milk I have a string cheese and put either Fiber Plus cinnamon oat cereal or Kashi Heart to Heart oat cereal in a bag. Then I can eat one piece at a time, get lots of fiber, and enjoy the crunch longer
APPLES WITH THE SKIN, Avocados, ARTICHOKES, Berries, Brocolli, eggplant, lentils, Black Beans, Peaches & Pears, Spinach, rolled oats, and barley which holds the honor of being the lowest-glycemic grain. In addition make homemade veggie soup with no salt. Dont forget to add some barley to the soup. Asparagus, cabbage, califlower and popcorn are also good sources of fiber.
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