What’s Old becomes New Again

Freekeh, an ancient grain, is quickly gaining popularity in American grocery and health food stores. Countries in the Middle East, such as Jordan, Syria, Lebanon and Egypt have cultivated Freekeh, for centuries. Freekeh, pronounce “free-kah”, is gaining popularity because of its nutritional punch. It may soon replace Quinoa as the grain power food.

Freekeh literally means “to rub.” Young green wheat berries, usually Durum, are harvested and put through a roasting and rubbing process which results in a product known as Freekeh. The end result is a grain which is smoky and nutty in flavor, while firm and chewy in texture. Similar to bulgur, Freekeh is versatile and easy to cook. Much like rice, using a 2:1 water grain ratio, it cooks in twenty minutes and can easily be substituted for rice, bulgur or couscous.

Why add Freekeh to your diet? There are lots of health benefits to this ancient grain:

1. Weight Loss-Freekeh is rich in fiber, up to 4 times more than brown rice! Diets high in fiber result in greater satiety. Since fiber fills you up and keeps you feeling full longer, weight loss may result.

2. Greater Eye health- high in the antioxidants lutein and zeaxanthin, which have been positively associated with the prevention of age-related macular degeneration.

3. Taming of the tummy-emerging research suggests that Freekeh may contribute to digestive health. Because of its high fiber content, it may help prevent constipation and lower the risk of developing diverticular disease. In addition, it may act like a prebiotic to increase healthy bacteria in your digestive tract.

4. Rich in the following nutrients: selenium, potassium, zinc, iron and magnesium. An excellent source of protein makes it a good food source for vegetarians.

5. CAUTION- because it is a wheat product, it is not gluten free. Those with Celiac disease should not add this food item to their dietary repertoire.

One serving of Freekeh (1/4 cup raw) will provide the following nutrients:

Calories:130
Fat: trace amounts
Fiber: 4 grams
Protein: 8 grams

Want to try Freekeh? Give this Tabouli dish a try.

Freekeh Tabouli recipe

Ingredients:

• 1 cup Freekeh

• 2 1/2 cups water

• 1/4 cup quality olive oil

• 1 tbsp lemon juice

• 1/4 cup fresh parsley, chopped fine

• 2 tbsp fresh mint, chopped fine

• 1/4 cup basil, chopped fine

• 3 green onions, chopped small

• about 16 cherry tomatoes, chopped or 3 Roma tomatoes, diced

• sea or kosher salt and black pepper, to taste

Preparation:

Prepare Freekeh according to package instructions, draining well. Allow Freekeh to cool slightly, and then toss with olive oil and lemon juice.

Combine Freekeh with chopped parsley, mint, basil and green onions until well mixed. Add tomatoes and season generously (don't skimp!) with salt and pepper.

Tabouli is always best when it has time to sit before serving, to allow the flavors to really blossom. Toss again just before serving, and you may want to take a quick taste to adjust the seasoning, if needed.

Recipe courtesy of Jolinda Hackett, About.com Guide

It's not Anise!

I wanted something out of the ordinary for my dinner guest this weekend. So off to market I went. Passing over the asparagus and root vegetables, I bought a head of fennel, as it spoke springtime to me.


I have such fond memories of fennel. Every Thanksgiving it found its way into the Cornucopia that my mother filled with fall fruits and vegetables. After a big dinner, fennel always seemed to calm our overstuffed bellies.

Finnocchio, its Italian name and country of origin, has been growing since the 17th century. It was brought to the United States in 1824 when our Italian ambassador, Thomas Appleton sent seeds to Thomas Jefferson. Used in the experimental garden of Monticello, Jefferson began the cultivation of fennel in America. Today it is grown mostly in Northern California; where climate and the Mediterranean diet most mimic that of Italy.

Fennel, while related, is not Anise. Florence fennel, with its sweet-scent and crispness, is my preferred variety and one that you will easily find in American grocery stores and farmers markets. You will get your money’s worth, as each part from feathery greens down to the bulb, is edible.

Fennel can be enjoyed raw, baked, grilled, stir-fried or pureed. It is available year round but is at peak season from early fall through spring.

Selection: choose hard, bright fennel. Look for round, squatty bulbs. The outer layer should not be dry, split or browning along the edges. The tops should be brilliant green, aromatic and fluffy.

Storage: Unfortunately fennel does not store well. Refrigerate, plastic wrapped, for a few days.

Preparation: cut off the greens, wrap and refrigerate. Trim stalks and tough outer layers. Reserve these pieces for soup stock or for roasting poultry..

While I enjoy eating fennel raw like celery sticks, here is one of my favorite salad recipes:



Fennel, Orange, and Green Olive salad with Lemon Dressing

16 medium green olives

1 or 2 lemons

1 tablespoon orange juice

1/3 cup finely diced red onion

¼ teaspoon kosher salt

¼ teaspoon white pepper

2 tablespoons olive oil

2 medium Florence fennel bulbs

2 medium navel oranges

Directions:

1. Pit and thinly slice the olives.

2. Zest one lemon measuring ¼ of zest

3. Squeeze lemon to yield 3 tablespoons of juice

4. Mix juice, zest, orange juice, salt and pepper. Add olive oil and emulsify.

5. Add onion and olives to liquid.

6. Remove greens and stems and set aside for another use. Remove any dry or fibrous sections of the bulb. Thinly slice the bulb on a vegetable slicer.

7. Arrange fennel on salad plates.

8. Cut and peel the oranges, removing the pith. Slice into very thin rounds and cut into quarters. Arrange around the fennel. Top with dressing, arranging olives and onions evenly on the salad.

Serves 4

This Not That

I am sure you've seen the books or heard the term "Eat This, Not That." It's a great concept for reducing dietary calories and boosting your health.  Well it's also a great way to boost flavor in your diet.  Adding rich flavors by selecting the right ingredients is a super way to reduce calories as well.  Give these new and old ideas a try.

1. Nuts instead of croutons. Instead of high fat bread cubes, nuts add protein, healthy fats and a satisfying crunch to salads. Choose walnuts and almonds for a heart healthy addition to any pile of greens.  Remember to go easy, as they still contain calories.

2. Rolled Oats instead of Breadcrumbs. Oats are a whole grain and will meet your daily requirement of "make 1/2 your grains whole" when replacing salty, refined bread crumbs. Oats are high in fiber, B vitamins and iron with just a fraction of salt.  Add some herbs to create your own flavor booster.

3. Pureed Sweet Potatoes instead of Cream to thicken soups. There is still a bite in the air so don't stop making those bone warming soups as we wait for Spring temperatures to settle in.  Replace high calorie cream with pureed sweet potatoes to thicken your soup stock. You'll be boosting your potassium intake with this simple change.

4. Soda Water instead of Tonic Water. Tonic water is high in sugar, soda water is not. While you will taste the difference the calorie savings will be worth it.

5.  Zucchini Ribbons instead of Pasta. Now no Italian worthy of their heritage, like myself, is going to give up eating pasta, but a replacement from time to time won't hurt. Using a mandoline or peeler, ribbons of zucchini can be created. No need to boil but baking or saute will do the trick.  Uncooked thin slices of squash also make nice lasagna noodles for a menu change.

6. Mashed Avocado for Butter or Oil in Baking. Avacados will give you a supply of "good" fats. Instead of raising your cholesterol, avacados will help keep healthy levels of cholesterol in your blood stream.

7. Applesauce or mashed banananas instead of oil, butter or sugar. Applesauce adds sweetness to your baked goods without adding any fat. A little extra fiber will be added as well.

8.  Whole wheat flour instead of refined white flour. Another great way to "make 1/2 your grains whole.  Now truth be told, I am not a real fan of a recipe using all whole wheat, so I make at least 1/2 of the flour requirement whole wheat.  This keeps the texture of your baked goods a little more tender and moist.  Hey a little whole wheat is better  than none at all!

Article adapted from Time,What to Eat Now 2013

Thinking of Spring

Hello again friends.  I am resurfacing after a long winters nap.

 It's a tricky time of year isn't it?  The impatient waiting for the temperatures to reach comfortable levels and the readiness to get a little dirt under my finger nails seems to be at odds with one another. I just had to have some "color therapy' as the drabness of winter just about pulled me under.  I love that the Philadelphia flower show is strategically scheduled for early March.  My annual trip has proven to be just what the doctor ordered. The blast of colors, endless vendors selling seeds and a plethora of gardening ideas just boost my spirits. 

I'm ready to go, with my onion sets, pea seeds and cool crop plants patiently sitting on my kitchen counter.  I am hoping that this weekend will be kind to me and I can get some of these things planted. 

How about you? Thinking of giving gardening a try this season?  I found some crops to be incredibly easy to grow and want to encourage you to give them a try. Here are some vegetables you may want to consider growing:
1. Onions
2. Peas
3. Carrots (just dug up the remains of last years crop a week ago.  They were so yummy and sweet!)
4. Kale
5. Swiss Chard
6. Brussel Sprouts

Planting Zones are very important.  If you are new to gardening you will need to understand what planting zone you live in and follow zones guidelines carefully.  Visit this site to determine your zone and planting schedule. www.thevegetablegarden.info/planting-schedules

Happy Spring!