Did you say “Freak-ay?”
Yes I did! Only I was referring to the new hot super grain called “freekeh.” Just when you thought you had been introduced to all the new super grains, and even learned how to correctly pronounce the word “quinoa” (keen-wa), along comes another new grain with another weird name.
Much has already been written about this new super grain, which by the way, is young green wheat that has been roasted. I’ll let you read what Registered Dietitian, Frances Largeman-Roth, has to say about it, and then show you a couple of different recipes so you can see how versatile this grain is for meal ideas.
- Why is green wheat any different than regular wheat? I haven’t seen any U.S. studies, but Australian researchers with CSIRO (the national government body for scientific research in Australia) have found that because it’s harvested when it’s young, the grain retains more protein, fiber and minerals than in mature wheat. Freekeh also ranks low on the glycemic index. And if you compare the fiber content of freekeh to other grains, it blows them out of the water, with three times as much fiber as brown rice and twice as much fiber as quinoa. And as anyone who has ever been on a diet can tell you, the more fiber you eat, the fuller you feel and the easier it is to lose weight. (Original post here)
Recipe One – Freekeh Hot Breakfast
1 cup water
1 cup 1% milk
1 cup freekeh
1/3 cup goji berries
1 tbsp coconut oil
1 tbsp honey
dash of cinnamon and nutmeg
Bring water and milk to a gentle boil, then add freekeh, goji berries, and coconut oil. Bring to a boil again, then turn heat to low and simmer for 15 to 20 mins. Remove from heat and stir in honey and spices. Serve with a little extra milk (or yogurt), and top with a few nuts and fresh fruit. (modified version of this recipe)
Recipe Two – Freekeh Vegetarian Meatballs
1 cup uncooked freekeh
2 1/2 cups water
1 small potato
1 medium onion
2 garlic cloves
1/2 cup chopped parsley
1/2 cup panko breadcrumbs
1 cup oats
1/2 cup shredded mozarella and 1/4 cup parmesan cheese
salt and black pepper, to taste
Add water and freekeh to a large saucepan and bring to a boil. Then cover, turn heat down and simmer for approximately 20 mins. Take off the heat and let cool.
Add all ingredients, including cooled freekeh, to a large bowl and mix well. Refrigerate for at least an hour.
Preheat oven to 375 degrees F. Grease two baking pans. Take the freekeh mixture out of the refrigerator and roll handfuls into generous sized balls. Place on the baking trays.
Bake for about 20 minutes, or until nice and golden. Enjoy with a little marinara sauce.
(modified version of this recipe)