High in fiber with a chewy flavour, this versatile grain is perfect to bulk up meals. Use it in soups, casseroles, stews and salads. Although it hails from Western Asia and northeast Africa, it is widely cultivated today.

Barley is affordable and easy to add to ones diet. Pearled barley is processed so that the hull and bran are removed, and cooks faster than hulled barley. Its high fiber content might assist with weight loss and digestion.

It provides healthy doses of selenium, niacin magnesium and manganese, and contains approximately 77 grams of carbohydrate, 10 grams of protein and 1 gram of fat.

To cook, bring one cup of barley to the boil in 3 cups of water, then simmer for about 25 minutes.