THRIVE

Get Your Freekeh On!

This is a healthy flavoursome salad, Bursting with fiber, iron & plant based protiens, the natural sweetness of the roasted sprouts and artichokes, when combined with the smokey flavour of the freekeh and the salty pecorino is a mind blowing combination, it’s a great salad for entertaining, salad bars or simply to have in your lunchbox.

Wait A Minute What Exactly Is Freekeh?
Kelli Dunn is an award winning author & blogger has published the most in depth book on Freekeh i have ever read, i will let her explain.

First things first, it’s pronounced free-kah. And, in short, it’s wheat.

Freekeh (sometimes called farik) is wheat that’s harvested while young and green. It’s roasted over an open fire, then the straw and chaff are burned and rubbed off. The grain on the inside is too young and moist to burn, so what you’re left with is a firm, slightly chewy grain with a distinct flavour that’s earthy, nutty, and slightly smoky.
When it comes to nutritional benefits, there’s no question that supergrain freekeh has the upper hand. It dominates quinoa (and a lot of other overhyped grains).

Freekeh is low in fat and high in protein and fiber. Serving for serving, freekeh has more protein and twice as much fiber as quinoa. (A 42g serving of freekeh has six grams of fiber and six grams of protein, versus quinoa’s three and five-and-a-half, respectively.) This means freekeh keeps you feeling full long after you’ve eaten it, so it’s a smart option for anyone focused on weight loss . Freekeh is also lower on the glycemic index (wholegrain freekeh GI = 43), making it a great choice for people managing diabetes or those just trying to keep their blood sugar steady.

To top it off, this power-packed grain is high in iron, calcium, and zinc, and acts like a prebiotic, promoting the growth of good bacteria in your digestive system.

There is one drawback, If you’re gluten-free, freekeh isn’t a match for you, as it’s a wheat product.

How Should you use it?

Freekeh is so easy and versatile to incorporate into your diet, and it works well in savoury dishes. Use it anywhere you’d use whole grains, like quinoa, brown rice, farro, bulgur, or wheat berries. If whole oats are your thing, you can quite easily make a Freekeh porridge as an occasional alternative.
Use it in Soups, Wraps, Casseroles, as well as being super healthy it is very to easy cook.

Photography By Frank Verbruggen

Get Your Freekeh On!

Print Recipe
Serves: 4 Cooking Time: 35 minutes

Ingredients

  • 400g Brussel sprouts
  • 200g Jerusalem Artichokes peeled
  • 1 Tablespoon Good Maple syrup
  • 1 Tablespoon good Greek olive oil
  • 200g Cooked organic Freekeh (follow the instructions on the packet)
  • 2 Granny Smith apples cored & sliced
  • 100g Medjool dates sliced
  • 70g Whole almonds
  • Course Sea salt
  • Freshly ground black pepper
  • Shaved pecorino (or parmesan)
  • Parsley leaved
  • Dressing
  • 2 Tablespoons Date syrup
  • 1 Tablespoon Sherry vinegar
  • 3 Tablespoons olive oil
  • 1 shallot finely chopped
  • 1 teaspoon wholegrain mustard

Instructions

1

Prepare the sprouts by removing the course outer leaves and trimming the woody root at the bottom, leaving lovely fresh green leaves, then just half the sprouts.

2

Remove the 1st layer of leaves from the Jerusalem artichokes, dice them into roughly the same size pieces as the sprouts you prepared earlier.

3

Mix the Sprouts and Jerusalem Artichokes with the Maple syrup & olive oil, give them a good liberal coating, season with salt & pepper and roast in the oven on 200’c for 20-30 minutes, the sprouts should be tender in the middle (don’t be afraid to let them caramelise) cool at room temperature.

4

For the dressing, simply whisk all the ingredients together in a bowl.

5

Mix the Apple, Dates, Almonds & Freekeh in a bowl with the dressing making sure they are evenly coated, then add the sprouts & Artichokes.

6

Arrange onto a platter, top with shaved pecorino and parsley.

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