& COOKING ARTICLE
you heard about freekeh? If so, you will know this ancient
grain is making big waves in the food scene thanks to
its nutritional benefits and subtle smokiness. Below is a
great recipe showcasing the supergrain and some information
on why it is the health trend to watch out for.
more protein per 100g than a boiled egg.
four times the fibre of brown rice.
Has been shown to possess prebiotic properties, meaning
it fuels healthy bacteria throughout digestion.
Registers as low on the glycemic
index which can help to control blood sugar levels
and may play a role in weight management.
Is Free of GMOs.
a rich source of Calcium, Iron, Potassium, Magnesium and
recipe suggestion is this Freekeh Salad with
Prawns, Shallots and Tenderstem which takes less than
half an hour to make and is packed full of supergrain goodness!
Freekeh the New Ancient Grain that Packs a Nutritional
Freekeh is the new super grain hitting the UK. The food trend
for new ancient grains has a groundswell of support
in the USA and Australia and is just reaching UK shores where
demand for other ancient grains such as quinoa
and spelt is
already well established. With a high nutritional content
and popularity abroad, its time to take notice of freekeh.
Healthy, versatile and cooked in just twenty minutes, freekeh
has a lot to offer. It can be added to soups, used in a pilaf,
provide a base for a warm salad, served as a simple side dish
and plenty more.
Unlike other grains freekeh has a subtly smoky, nutty flavour
achieved through lightly toasting the young grains of wheat
that have been picked whilst still green and at their nutritional
Nutritional analysis has shown freekeh to have four times
the amount of fibre compared with brown rice and almost twice
the protein of white rice. Freekeh also ranks low on the glycaemic
index, meaning it can keep you fuller
for longer. Additionally,
it is higher in magnesium, potassium, calcium and iron as
well as possessing prebiotic properties.
Research carried out on the grain by the Commonwealth Scientific
and Industrial Research Organisation has shown that when compared
to equivalent diets containing white rice or couscous, those
consuming freekeh showed substantial differences in
key metabolic and bacteriological variables2. These
differences are associated with a reduced risk of developing
some degenerative bowel diseases including colorectal cancer.
Lauded as a superfood by cardiothoracic surgeon and popular
American TV medical expert Dr Oz, Artisan
Grains are bringing cracked greenwheat freekeh to
the UK with 200g packs now available in Tesco stores nationwide
SALAD WITH PRAWNS SHALLOTS AND TENDERSTEM
has become such a popular grain due to its ease of preparation
and great nutritional qualities, this makes a deliciously
simple supper full of goodness and flavour.
8 shallots, peeled and quartered
200ml vegetable stock
200g tenderstem broccoli
150g cooked tiger or king prawns
Handful fresh parsley, roughly chopped
the freekeh in cold water for 5 minutes, drain and rinse
under running water, allow to drain well.
the butter in a large pan, add the shallots and sauté
over a medium heat for approximately 5 minutes until softened.
the freekeh and vegetable stock, simmer gently for 10 -
20 minutes, the freekeh needs a little longer and has a
slightly chewy, nutty texture and taste.
the tenderstem, cover and cook for a few minutes, turn the
heat off and allow everything to steam under the lid in
the residual heat for another 5 minutes, then leave to cool
in the prawns, parsley and a good squeeze of lemon juice,
season to taste.
served with a spoonful of natural yoghurt or crème
fraiche and a sprinkle of toasted pine nuts.
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