Why should runners eat Freekeh?
Freekeh is a Middle Eastern grain that has recently been hailed as the latest superfood that we should be getting more of. It is a wheat but a wheat that’s harvested while it’s still young and green – it is then roasted. Harvesting it young enables it the retain more protein, fibre and minerals than more mature wheat – almost four times the fibre of brown rice! It also holds a low GI index so you’ll stay fuller for longer. It also contains a decent dose of calcium, a rare benefit in grains.
Freekeh Superfood Salad
- Grated zest of 1 lemon and 2 tbsp juice
- Grated zest of 1 orange and 5 tbsp juice, segments from a second orange
- 1 red beetroot, 150g peeled
- 1 striped or red beetroot (around 150g)
- ½ tsp harissa
- 250g freekeh
- 1 small fennel bulb, trimmed and sliced
- 4 pieces sprouting broccoli
- 4 tbsp roquito pepper pearls
- 2 tbsp chia seeds
- 4 tbsp flat leaf parsley
- seasoning, sugar, cayenne pepper
- 125g cottage cheese (optional)
- Get 2 medium sized bowls. Add the zest from both fruits, plus juices to one bowl, mix together then pour half into other bowl.
- Grate the red beetroot and half the striped beetroot into one bowl. The finely slice the other half. Add the harissa. Warm or cook the freekeh following pack instructions then add to mix with seasoning and a little cayenne pepper and sugar.
- Add the sliced fennel, raw broccoli, peppers, chia seeds and parsley to the mix with the sliced beetroot and orange segments. Toss together.
- Serve with cottage cheese spooned on top.
Middle Eastern Salad
- 1 tbsp pumpkin seed or vegetable oil
- 500g butternut squash (around half a squash), cut into 3cm chunks.
- 250g freekeh
- Zest of half an orange and 3tbsp juice
- Zest of half a lemon and 2 tbsp juice
- 1 tbsp grated ginger
- 2 tbsp olive oil
- 124g baby tomatoes halved
- 8 dried apricots chopped
- 10 sunblush tomatoes
- ½ small red chilli, finely chopped and deseeded.
- 6 cloves black garlic finely chopped
- 40g rocket
- 2 tbsp pumpkin seeds
- Preheat the oven to 240 degrees.
- First, roast the squash on a baking tray, toss in oil, season. Cook for around 20-25 minutes until soft.
- Heat or cook the Freekeh. Then add to a bowl, mix in the citrus zest and juice, ginger and olive oil, plus seasoning.
- Add the tomatoes, chilli, black garlic, apricots, sunblush tomatoes and pumpkin seeds and the roasted squash. Add the rocket and serve.
Recipes courtesy of Merchant Gourmet - for one ingredient which makes all the difference. For more recipe inspiration including exclusive step-by-step videos from resident Chef, Alex Mackay, along with details of the full product range visit merchant-gourmet.com
Freekeh is available from Sainsbury's at RRP. £1.99