SO YOU’VE JUST
MANAGEDTOGET
YOUR TONGUE AROUND
PRONOUNCING QUINOA
ANDNOWTHERE’SA
NEW WORD TO LEARN:
FREEKEH. We promise
it’sworthitthough–
the health benefits far
outweigh any tongue-
twisting.
So what is freekeh? “Freekeh
is an ancient grain that
is now considered one of
the new ‘pseudo grains’,”
says accredited practisingdietitian Kellie Bilinski.
“Pseudograinsarefroma
differentfamilyofplants
than true grains, such
as wheat barley and so
on, although they are
nutritionally similar.” The
name ‘freekeh’ is given
towheatthatisharvested
whilegreenandthen
roasted.Sowhyisitsogood
foryou?“IthasalowGI,is
high in fibre and is higher
in protein, vitamins and
minerals than grains that are
harvestedlater,”shesays.WHY IT’SGOOD FOR YOU
According to research at CSIRO,
because freekeh is harvested
early, the grain retains more
protein, fibre and minerals than
more mature or later-picked
wheat. It also contains three
timesasmuchfibreasbrown
rice,andtwiceasmuchfibreasquinoa.Ithelpsyoufeelfuller
for longer, so you’re less likely to
over-indulge.
“Aswellasaddingvarietyto
your meal, pseudo grains such
as freekeh contain essential
nutrients for health and
wellbeing,” says Bilinski. “Liketraditionalgrains–suchas
oats, wheat, rye, barley and
brownrice–pseudograinsand
ancientgrainscontainallof
theessentialpartsofawhole
grain that are rich in fibre,
nutrients and health protective
phytonutrients.”HOW TOEAT IT
Freekeh is easy to prepare and can be
used anywhere in place of other grains,
such as in salads, as a side dish with
protein foods or in pilafs. To prepare,
advises Bilinski, use 1 cup of grain to 2
1/2cupsofwaterorstock.Asaguide,
cook for 15 minutes for cracked freekeh
and 40 minutes for whole freekeh, then
drain. A half-cup of cooked freekeh is
considered one serve.MOVE OVER QUINOA, THERE’S A
NEW GRAIN ON THE BLOCK THAT
PROMISES TO GIVE YOU EVEN MORE
HEALTH-BOOSTING BENEFITS.
WORDS: CHARMAINE YABSLEY AND KELLIE BILINSKIPHOTO CREDIT:SHUTTERSTOCK.COM
oxygenmag.com.au | JULY/AUG 2015 | 103Nutrition