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Apr 6 / JW

Freekah Spring Salad with Buttermilk Dressing

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What on earth is freekah? Well, here you go, a couple of fun facts for you:
  • Freekeh retains more protein, fiber, vitamins and minerals compared to traditionally processed wheat.   Freekeh contains four times the fiber content of brown rice.
  • Unlike mature grains, freekeh is rich in lutein and zeaxathin — important phytonutrients for eye health.
  • The grain also appears to act as a prebiotic, fueling the growth of healthy bacteria in our digestive tract.
  • Additionally, freekeh is considered to have a low glycemic index and is high in “resistant starch,” which is a hot area of research right now.  Some studies indicate that resistant starch (which acts more like a fiber than a carbohydrate) may play a role in weight management.

Source:http://nutritionunplugged.com/2010/02/its-a-freekeh-friday/

Note: The world’s top producer is Greenwheat, an Australian company!


Apparently they are also debating whether it’s gluten free. I guess when they roast the wheat it denatures the protein(or something like that).

So I was pretty scared to try this, even though I consider myself a pretty healthy eater, and I try to use natural whole foods whenever possible, that doesnt mean I like every healthy thing out there. For example, whole wheat pasta and brown rice. The latter is slightly more acceptable, but in general I just don’t like it that much…its blah.

My fav grain is quinoa, the super grain, but I don’t use it all that often as it’s quite spendy. Enter freekah. It has a million things going for it(see above) and it turns out it has this amazing nutty roasted flavour and a nice bite to it, similar to barley. I loved it so much, and even better, they make it here in Australia, and its only about $3-4 per box.

This salad would be amazing for a picnic, potluck or just as a side dish. I used the leftover dressing from my steak salad the other day, combined with some fresh veggies and voila!

First, slice your green beans:

Then slice zucchini, lay on a paper towel, then salt it(just a pinch of salt) to draw out any excess moisture. I normally don’t do this but you don’t want the zucchini to water down the salad.


Now chop the radishes, carrots and herbs, and set all your veggies aside.

Purple carrots!

Next, cook the freekah according to package, which I think is about 2:1 water to freekah, but I will say I had a bit of liquid leftover. Once cooked, lay on a baking tray in one layer to cool.

Add your dressing and chopped green beans, radishes, carrots, peas and herbs to a medium bowl. I added some to the bottom, then added the freekeah, then more on top. I used only about 3 cups in here, so I had quite a bit leftover(which I turned into something else fabulous, stay tuned for that!), so I suggest only using 1 cup of dry freekah.

Mix it up, and that’s it!

Here’s the Recipe:

Freekah Spring Salad with Buttermilk Dressing

Ingredients

  • 1 Cup Freekah
  • 2 Cups Water
  • 4 Tbl Buttermilk Dressing (see steak salad recipe)
  • 1/2 Zucchini, sliced
  • 3 Radishes, thinly sliced
  • 3/4 Cup Baby Peas(fresh or frozen)
  • 3/4 Cup Sliced green beans
  • Handful Chopped parsley
  • Salt & Black Pepper to taste

Cooking Directions

  1. Cook freekah according to package. Once cooked, lay on baking tray to cool
  2. Chop veggies. Slice zucchini and salt to drain excess moisture.
  3. Add half the veggies and dressing to bottom of medium bowl
  4. Add freekah, then add the rest of the veggies and dressing on top. Stir to combine.
  5. Enjoy!

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