Freekeh, a cereal made from green wheat, undergoes a roasting process during its production. Freekeh's high fiber content has been linked to weight loss. Fiber fills you up and keeps your stomach full.
Freekeh is an ancient grain. Freekeh is actually quite ancient. It has been enjoyed for centuries across countries like Egypt, Syria, Jordan, Jordan, and Lebanon. Freekeh, pronounced "free-kah", is now gaining popularity in American kitchens for its nutritional punch. Vandana R. Sheth (RDN, CDE), Spokesperson for Academy of Nutrition and Dietetics, says that freekeh is more nutritious than other grains.
It is an ancient Middle Eastern recipe that is popular in Levantine and the Arabian Peninsula, Palestinian, and Egyptian cuisines, as well as in North African and other nearby cuisines. It is harvested when the wheat is still tender and the grains are still yellow. The wheat is then sun-dried and piled. After the piles have been piled, they are carefully placed on the fire to ensure that only straw and chaff douse the flames and not the seeds. The seeds' high moisture content prevents them burning. To make the wheat flavor, texture and color uniform, it is further thrashed and sun-dried. This thrashing, or rubbing of the grains is what gives this food its name, farik. Now, the seeds are broken into smaller pieces to make them look like green bulgur.
The Bible mentions a similar food made with barley. Freekeh is mentioned as farikiyya, a Baghdad cookbook from the 13th century. The recipe calls for meat to be fried in oil, then braised in water, salt, and cinnamon bark. After that, the dried coriander is mixed with young wheat ("freekeh"), and it is then cooked. The meal is finished with cumin, cinnamon and fresh lamb tail fat.
Freekeh in Egypt is known as hamam-bil-farik, a pigeon filled with green wheat. Shurbat farikbil-mukh, a Tunisian freekeh and bone broth soup, is available. Freeket lahma is a Syrian green wheat pilaf with spring peas and roasted lamb. Hurba al-farik, a Palestinian soup made with green wheat and chicken, comes from Syria. Freekeh is often prepared in Syria with lamb, onions, butter, almonds and black peppers as well as cinnamon, cumin, salt, and cumin.
Freekeh is comparable in nutritional value to other cereal foods. Freekeh is sometimes called a superfood. Cancer Research UK says that the term "superfood" is a marketing term with very little scientific support. It is comparable to farro and quinoa, which are healthy grains. Freekeh is at least four times more fiber than other similar grains. It consists mostly of insoluble fiber. Freekeh is also suitable for diabetes management, as it has a low Glycemic Index.
Freekeh is a young green wheat that's been toasted and cracked. Freekeh is a whole-grain food that's healthy, similar to bulgur wheat or other whole grains. Freekeh is a traditional food that has existed for hundreds of years. However, it's a recent revival thanks to an Oprah segment where freekeh was featured. Freekeh is part the "ancient grains" food and health trend, which also includes quinoa. Freekeh is sometimes called farik, or frik.
Freekeh, a whole grain that is rich in selenium and potassium, has a lot of magnesium. Freekeh, like quinoa is a great source of protein.
My local Whole Foods stock cracked freekeh, along with other packaged whole grains. But not yet in bulk! This grain is also available at Wegman's, smaller cooperatives, and organic grocers. The website of Freekeh importers has store locators. This one is available online. You can also get it pre-flavored with tamari and rosemary sage flavors. A local Middle Eastern grocery store might stock an import brand.
Freekeh, like bulgur wheat is a whole grain. However, it is often sold cracked. This increases its usability and reduces the cooking time, but does not alter its nutritional content. Freekeh, cracked or not, is a whole grain that's good for you. The whole freekeh, uncracked, takes approximately 45-50 minutes to simmer. While the cracked variety takes around 15-20 minutes to soften. Freekeh can be prepared with a bit more liquid than the 2:1 ratio. This means that you will need 2 1/2 cups of vegetable broth or water for each cup. Simmer freekeh, covered, for 15-20 minutes. Once the liquid has been absorbed and the grains have softened, you can use them. Freekeh can be cooked in salt water and a little oil. This is similar to pasta.
You're likely to be familiar with cooking whole grains. This will give you plenty of options for freekeh. Freekeh is a good substitute for rice.
Information about Freekeh nutrition
Freekeh has less than one gram of fat per cup. It is also low-fat and almost fat-free. However, because it is wheat, it cannot be gluten-free. Freekeh, one-fourth of a cup, contains 8 grams of protein, less 130 calories and 4 grams fiber. Vegans and vegetarians should be aware that freekeh is high in zinc. It's also rich in iron, ladies.
Sheth says that freekeh's high levels of protein and fiber provide a greater feeling of satisfaction. According to Greenwheat Freekeh, freekeh contains four times as much fiber as brown rice. This could help to reduce calories and aid in weight loss. Research shows that fiber-rich diets are associated with lower body weight.
It may protect your eyes. Sheth says that Freekeh is high in lutein, zeaxanthin and both have been positively associated to the prevention of age-related retinal degeneration. Carotenoids, a type of antioxidant, are carotenoids that support eye health.
You may feel more comfortable in your stomach. Research suggests that freekeh may have benefits for digestive health. It may prevent constipation, and reduce the risk of developing diverticular diseases. It can also be used as a prebiotic to improve the health of your digestive tract.
Freekeh is not gluten-free and therefore is not suitable for celiacs. Although it may be suitable for a diabetic meal plan, it is best to first consult your registered dietitian.
What makes green wheat different from regular wheat? Australian scientists with CSIRO (the national body for scientific research in Australia), have discovered that green wheat retains more nutrients, protein, and fiber than mature wheat. Freekeh is also low on the glycemicindex. Freekeh has three times the fiber of brown rice and twice the fiber of quinoa when compared to other grains. As anyone who has tried a diet will tell you, fiber makes you feel fuller and helps you lose weight. Freekeh also contains resistant starch, a type carbohydrate that acts as a fiber, and helps you feel satisfied for longer.
Freekeh is available in whole or cracked form. Although it's not easy to find, you can still find it in grocery stores. However, you can find it in the grain aisle at Whole Foods Market, Wegmans, and other independent health-food shops. Although it isn't cheap, it's still not as expensive as some "superfoods".
Green wheat, at least the cracked variety, has another advantage: it can be cooked in a fraction of the time as whole grains. It takes 20 minutes to cook. It can be used in place of brown rice and barley in dishes such as pilafs or risottos, and even salads. Cracked freekeh is a great addition to tabbouleh. Whole cooked freekeh, with its chewy texture is great paired with yogurt or fruit in a parfait. Before adding the yogurt and fruits, give the grains a good stir with honey or maple syrup.
This content is not meant to replace professional medical advice, diagnosis or treatment. If you have any questions regarding a medical condition, consult your doctor or another qualified health provider.
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