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March 20, 2019

Freekeh Salad with Kale, Brussels Sprouts & Pomegranate Seeds


We’re introducing the newly popular member of the whole grain family, Freekeh! Learn how to boost your salad game by incorporating this nutrient-rich item with familiar flavors.

Nutrition Spotlight

Salads are a great way to increase intake of fruits and vegetables, which results in more vitamins, nutrients, and fiber in the diet. By eating a variety of colorful fruits and vegetables, you’ll ensure wonderful taste variations, while also receiving unique nutritional benefits. Recreate your plate using 1 cup of vegetables, 1/2 cup of whole grains and complete with 3 oz. of lean proteins.

Freekeh is a whole grain! Freekeh is a young green wheat that has been toasted and cracked. Whole grain foods are a great source of fiber which can help to reduce cholesterol, stabilize blood sugar and reduce your risk of heart disease and aid in maintaining a healthy weight.

Brussels sprouts and kale are truly superfoods! They are loaded with vitamins and minerals – a great source of vitamin C, vitamin A, vitamin K, iron, and calcium.

Pomegranate seeds add a nice sweet and tart flavor to any salad.  They are also a good source of antioxidants, vitamin A, vitamin C, and are useful in maintaining healthy blood circulation.

Chicken breasts are a great source of lean protein. Proteins are essential for health as they function as building blocks for bones and muscles!

Key Techniques & Helpful Hints

  1. Freekeh is part of the ancient grain family like quinoa and farro. Freekeh is available in whole or cracked versions. Cracked simply means that the grains are broken down yielding more pieces and decreased cooking time.
  2. If eating on the go, portion the dressing on the side and add when you are ready to eat!
  3. This lemon Dijon vinaigrette pairs well with all vegetables and whole grains. The dressing can also be a great marinade for chicken or shrimp!
  4. Having a hard time locating Freekeh in your local grocery store? Great substitutes are bulgur wheat, brown rice, farro, or quinoa!
  5. If you are a little nervous to try Freekeh, try blending with a whole grain you have tried before. There’s nothing wrong with recipe personalization!
  6. For a vegetarian option, substitute the chicken breasts with tofu or chickpeas.

Ingredients

For the Lemon Dijon Vinaigrette:

  • 1/4 cup lemon juice
  • 1 tablespoon Dijon mustard
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon ground black pepper
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon ground cumin
  • 2 tablespoons freshly chopped dill weed
  • 2 teaspoons fresh chopped oregano
  • 1/4 cup canola-olive oil blend

For the Freekeh:

  • 3/4 cup dry Freekeh
  • 2 cups of water

For the Salad:

  • 4 ounces (1 cup) shredded rotisserie chicken, breast and thigh
  • 1 cup thinly sliced kale, stems removed
  • 1 cup thinly sliced Brussels sprouts
  • 1 cup halved cherry tomatoes
  • 1 cup diced cucumbers
  • 1 cup pomegranate seeds

Directions

  1. For the Lemon Dijon Vinaigrette: Whisk all ingredients together in a small bowl, or place ingredients in an 8 oz. mason jar, add lid and shake to combine.
  2. For the Freekeh: Bring water to a boil. Stir in Freekeh, reduce heat and simmer covered for 25 minutes or until Freekeh is tender and most of the water is absorbed. Drain and cool before assembling the salad.
  3. To build the salads: Use 4 (16 oz.) Mason jars or desired container.
  4. To serve: In each 16 oz. Mason jar arrange 1/2 cup cooked Freekeh, 1/4 cup of each chicken, kale, Brussels sprouts, tomatoes, cucumbers, and pomegranate seeds. Top with 2 Tablespoons of dressing, cover with a lid and shake to serve.

Save it for later! Download the Freekeh Salad Recipe.

If you didn’t share it on social, did it even happen? Be sure to snap a photo and share your experience if you give this recipe a try. Tag us on Instagram, Twitter or Facebook so we can see all the magic.


Categories: Food
Written By:

Morrison Healthcare

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