When it comes to grains in our diet, we now have more proof that whole is a whole lot better. In a study published last October in Gut,
a team of Danish researchers assigned 50 adults to follow one of two
diets for 2 months—one where all grains consumed were unrefined
varieties, like brown rice and oats, and one where most grains were
refined options, such as white rice and white pasta.
The outcome? Eating the whole-grain diet produced a greater drop in
body weight and less inflammation in the body, potentially lowering the
risk for certain ailments, including heart disease. Most likely, whole
grains trimmed those extra pounds by increasing feelings of fullness and
reducing calorie intake.
But adding more whole grains to your diet shouldn’t just mean
slapping turkey and cheese between slices of whole-grain bread. Curious
cooks can choose from a bounty of exciting whole grains from around the
world. And how better to stamp your passport to flavor than with
freekeh? Hailing from the Middle East, freekeh (FREAK-eh) is immature
green wheat roasted over fire to impregnate it with nutty, smoky flavor.
Think of it as the bacon of the whole-grain world. Nutritionally, it
has even more protein and fiber than much-hyped quinoa, which makes this
vegetarian main dish even easier to swallow.
2 t grapeseed oil or canola oil
1 small yellow onion, chopped
1/4 t salt
2 garlic cloves, minced
3/4 C low-sodium vegetable broth
1/3 C cracked freekeh, such as Bob’s Red Mill
1/2 C canned chickpeas
1 medium carrot, shredded
1/4 C chopped dried apricots
1/4 C chopped pistachios
2 large red bell peppers
1/2 C plain Greek yogurt
1 t za’atar spice mixture
1/2 t paprika
2 t lemon zest
1/4 C chopped parsley
Heat oil in a medium-sized saucepan over medium heat. Add onion and
salt; heat until onion is softened, about 5 minutes. Add garlic, and
heat 1 minute. Place broth and freekeh in pan, bring to a boil, reduce
heat to medium-low, and simmer covered until freekeh is tender and broth
has absorbed, about 16 minutes. Set aside covered for 5 minutes and
then fluff with a fork. Add chickpeas, carrot, apricots and pistachios
to pot, and stir everything together.
Halve each bell pepper lengthwise, from stem to base, removing white
veins and seeds. Place peppers in a microwave-safe dish, cut sides up,
cover with paper towel and microwave on high for 5 minutes, or until
tender. Stir together yogurt, za’atar, paprika and lemon zest.
Stuff peppers with freekeh mixture and serve topped with yogurt and parsley. Serves 2.
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Recipe for Health: Freekeh-Stuffed Peppers
When it comes to grains in our diet, we now have more proof that whole is a whole lot better. In a study published last October in Gut, a...
-
When it comes to grains in our diet, we now have more proof that whole is a whole lot better. In a study published last October in Gut, a...
-
In the recent decade the importance of health and fitness has been increased to a greater extent. In today's era physical health is of u...
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