Add More Protein and Fiber to Fall Recipes with Freekeh

Americans are always looking for ways to include more fiber and protein in their diets without sacrificing taste.  Now we can with new freekeh and all natural high fiber grain infused with protein and flavor.

“On average, Americans consume 6.4-oz equivalents of grains per day – with only 0.6-oz. equivalents of whole grains per day,” according to a recent Storm Lake Pilot Tribune article. That’s a mere one-tenth of what they should be getting. Part of the reason for this nutritional oversight is the tendency for package labels to be misleading. Oftentimes, in an effort to make consumers believe their products are healthy, manufacturers will insinuate that they are whole grain when in fact they don’t meet the definition of a whole grain., which outlines the U.S. Department of Agriculture’s dietary guidelines, stipulates that in order for a food product to be deemed “whole grain” it must contain the entire grain kernel and the bran. That’s an important distinction because whole grains are much better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. As the whole grain controversy continues, the ancient grain freekeh is gaining in popularity due to its fiber and protein combination that provides a more complete grain than most other grain varietals. In fact, Freekeh Foods recently received an “A” ranking for nutritional value from With 8 grams of protein, 4 grams of fiber and 130 calories per low-fat serving, “Freekeh is a winning combination of protein, fiber and flavor,” says Joel Harper, NYC Celebrity Personal Trainer and Personal Trainer to Dr. Oz, who has freekeh listed in his “7 Essential Ingredients for women over 40.” 
What is freekeh?
According to, “Freekeh is a process which means ‘to rub’ in Arabic. Freekeh was created by accident nearly 2,000 years ago when a Middle Eastern village was attacked and their crop of young green wheat was set ablaze. Most folks would sulk over their misfortune, but the crafty villagers rubbed off the chaff, cooked it up and “Eureka!” Freekeh was created. We’re proud to offer you this tasty, nutritious ancient grain with a funny name.”
Freekeh is a delicious and nutritious addition to soups, salads, pilafs, chili and stew.  In the cookbook, “30 ways to freekeh!” author Bonnie Matthews presents 30 delicious fall recipes you can try with freekeh. These include, hearty one-pot meals, spicy freekeh jambalaya, paella, unique vegetarian options, including Mexican tacos, empanadas and even freekeh sushi! 
Freekeh is so easy to make.  All you need to do is simmer it in water in the same manner as you would cook rice.  After it is cooked you can enjoy it plain or as an addition to your favorite recipe.  When I made freekeh I divided it in half and mixed half of it with 2 T of olive oil, red and yellow pepper slices, sliced zucchini, Italian seasoning and a little bit of garlic.  I then served the other half plain.  My kids and I enjoyed both versions.  Even without the added seasoning freekeh is delicious all by itself. 
Freekeh comes in three delicious flavors, Freekeh Original, Freekeh Rosemary Sage, and Freekeh Tamari.  For more information on freekeh visit
*Disclosure: I received a package of Freekeh Original in exchange for this review.  All opinions are accurate and 100% mine.

Cascia Talbert is a busy blogger, publisher, freelance writer, online merchant and mother of five children, living in The Pacific Northwest. With a B.A. in history and law and a passion for writing and staying healthy, she started The Healthy Moms Magazine in 2007. The Healthy Moms Magazine is currently ranked the top health blog for moms and features several health expert writers and mom bloggers. Ms. Talbert believes that if mothers are well educated on health issues and how to stay healthy, they can pass that information down to their children and reverse the childhood obesity statistics in the U.S.

Related  Simple Ways To Incorporate Protein Into Every Meal

Ms. Talbert is a featured health blogger at and her articles can also be found on She also runs the Healthy Moms Social Network on Ning, is the Chief Marketing Officer for Talbert Nutrition LLC,  and is on the Social Media Advisory Board for America’s Wellness Challenge. Follow her on .

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