KITLIVING
100g of freekeh has 40g carbs, 14g
fibre and 14g protein, 3g fat and has a
low glycaemic index of 40.
A whole grain, this young green wheat
packs in higher amounts of protein, fiber,
vitamins and minerals. Compared to
quinoa, freekeh has double the iron and
fewer calories. Compared to brown rice,
freekeh has up to three times the fiber
and double the protein.*
Whole grains can reduce the risk
of heart disease, cancer, and Type 2
diabetes. Whole-grain eaters tend to
have lower BMIs (body-mass indices),
lower waist-to-hip ratios, and a lower risk
of obesity. Whole grains can improve the
health of your digestive tract by promoting
regularity and enhancing the growth of
healthful bacteria.**
*source www.freekah.foods.com
**source www.diabetesselfmanagement.com
NUTRITION
of freekah
What the freekah?
Australian-based company Greenwheat
Freekah (available to buy in the UK) has
analyzed its values and determined the
grain to be high in protein and fibre, and
low in carbohydrates and glycemic index.
Freekeh is typically derived from wheat so
it's not gluten free. Sometimes referred to
as the smoky cousin of bulgur wheat,
freekeh is nutty and chewy, making it a
favourful addition to pilafs, soups and
stews.
Freekeh (also spelled frika or frikah)
is wheat that's been harvested while it's
still young. "It was probably discovered
by accident," writes Maria Speck in her
cookbook, Simply Ancient Grains. "When
farmers had to harvest wheat early (in its
green stage) during a rainy season." The
green, moist grain is then dried beside a
flame, which gives freekeh its signature
smoky flavor. Like spelt and farro, freekeh
has a nicely chewy texture, making the
cooked grains worthy for salads and side
dishes.
According to Sous Chef's website,
freekeh, also known as roasted green
wheat, frikkeh or farikah, is a nutritious
wholegrain wheat which has been
roasted when still green and young,
giving it smoky notes. The 'superfood'
also has a distinctive nuttiness, making
it both delicious and healthy. There
are two types of freekeh, cracked and
whole freekeh. This cracked freekeh is recipe overleaf
MAKING CARBS COUNT
broken down into smaller pieces, which
means it cooks more quickly and has a
slightly softer texture than whole freekeh.
Traditionally, cooked freekeh is used to
stuff quail, partridge, pigeon or peppers.
It also makes a great side dish - and if you
cook too much freekeh, then it can also
be used in a cold salad, mixed with fresh
herbs like a tabbouleh.
How to use it: The grain comes from
the Eastern Mediterranean, so try pairing
it with ingredients like eggplant, lentils,
chickpeas, red pepper pastes, and dried
fruit.
Click on on the covers to
see the cookbooks on
Hive.co.uk
Resources
www.wholegrainscouncil.org
www.greenwheatfreekeh.com.au
www.plated.com
www.souschef.co.uk