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Whole Grains

A Snapshot of New Food and Beverage Trends

by Janet on September 26, 2010

What new products have you been noticing in the marketplace?  Here’s an overview of the latest trends identified  by Prepared Foods , along with some of my own observations.

Shots for Health

Promises of better health and more energy are coming in smaller packages these days.  First it was energy shots.  Now it’s all about health in a mini bottle.  Lifeway Foods Inc. released a line of shots that claim to improve immunity, digestion and heart health.  The  3.5oz Lifeway BioKefir shots have 60 calories each and promise more than 20 billion units of live and active probiotic activity, which the company says is twice the amount found in other regular kefir varieties.

lifeway shots

Latest Buzz Words: Pure and Artisan

The simplicity trend has sprouted a new word that is increasingly found on food labels:  pure.  I guess the word is intended to conjure up images of real, less processed, natural and “clean” (another big buzz word). Some examples include  Pure Bars, Crystal Light Pure Fitness, Silk Pure Almond Milk and even the chewing gum I just bought Dentyne Pure (although that’s more about purifying your breath).

crystal_light_pure_fitness_01cherry-cashew-pure-barThe term “artisan” is also coming on strong.   It’s not so much a nutrition-focused claim, but the description might have a bit of a health halo — helping to position the product as close to homemade, local or prepared with care.

284839-Fresh_ExpressChiquita Brands International Inc. is adding the moniker to its Fresh Express line of salads. This four-unit line aims to “bring the taste of the four seasons with ingredients cultivated by artisanal growers.”  The packaging touts “grown in small crops” to communicate the artisanal approach.

The varieties include some lesser-known greens, such as the Sierra Crisp lettuce with mild red baby butter lettuce (complemented with herbs parsley and chervil).  The Wild Rocket Zest salad blends peppery Wild Rocket (a variety of arugula) with such complex greens as mustard and Tatsoi.

7e19d258f7524b969ea7307b828f23fcArtisan is a term that’s now all over Starbucks.  Have you noticed?  That’s how the coffee chain describes its breakfast sandwiches and snack plates — including this fruit, nut and cheese artisan snack plate.

Crunch Time

parfait-300x251The increased interest in health and wellness has not diminished the demand for indulgences, and products that can combine the two trends have proven particularly successful. Yogurts and yogurt drinks, for instance, have seen U.S. sales grow 32% since 2004 to reach $4.1 billion in 2009.

To capitalize on the popularity of yogurt fruit parfaits in foodservice outlets from McDonald’s to Panera Bread, Breyers Yogurt Company has introduced YoCrunch Fruit Parfait, which the company claims will provide a foodservice-like layered fruit, yogurt and granola parfait. Available in blueberry, peach and strawberry varieties, the treat has a visible layer of fruit, topped by vanilla low-fat yogurt and a top layer of crunchy granola, but it has a calorie count of 120 calories, well less than the 310 found in Panera Bread’s yogurt fruit parfait.

Whole Grain Gains

Americans fall far below the recommended amounts of whole grains and many food companies are reformulated products to help close this whole grain gap.  Kraft Foods, for instance, will double the amount of whole grain currently found across its Nabisco portfolio. Original and Reduced-fat Wheat Thins have already seen their whole-grain content rise to 11g, from 5g per 31g serving. Between now and 2013, Nabisco will increase the whole-grain content of Original Wheat Thins to 22g (from the current 11g), Wheat Thins Toasted Chips to 17g (from the current 5g) and Honey Maid Original Graham Crackers to 20g (from the current 5g).

Tell me if you’ve tried any of these products, or let me know what trends you’ve spotted lately.

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IMG_0868Whole grains.  Everyone knows how important they are.  Studies link whole grains to a reduced risk of heart disease, diabetes and cancer.  There’s also evidence that whole grains can help you manage your weight.

Yet when you mention whole grains, most people tend to think about breads and cereals. That’s true.  These foods are probably the most obvious sources of whole grains — yet the amounts they actually contain can vary greatly.  Beyond breads and cereals, an increasingly number of foods boast about whole grains.  It’s become the new marketing buzz word.  Although not all of these foods are reliable sources. Just take a look at the latest issue of  CSPI’s Nutrition Action Healthletter that reveals “whole grain finds and frauds.”

The best sources of whole grains are — no surprise — whole grains. Trouble is, many people have no clue how to cook whole grains. Often, their first attempt is brown rice and they might be turned off by the gummy, porridge-like results, said Tucker Bunch, a chef instructor at the Culinary Institute of America at Greystone.  I recently had the opportunity to take a whole grains workshop with Tucker at the CIA’s Healthy Kitchens, Healthy Lives conference that was co-sponsored by Harvard Medical School.

It was eye opening.  I’ve always been a lover of grains, but I think my range was limited.  Yes, I regularly make bulgur, quinoa and whole-grain couscous (actually a pasta) — but I didn’t really go beyond that and my preparation methods were typically the same.  Lately I’ve been experimenting with freekeh, which was actually a new grain for my instructor Tucker.  I was thrilled I got to teach him something new!  But I learned so much from Tucker about cooking whole grains.

For starters, he said there are three important things to keep in mind when cooking whole grains:

1.  Use the right proportion of liquid –  people often use too much liquid, it’s not always a 3:1 ratio like we might use to prepare rice (too much liquid can make for gummy grains)
2.  Use a flavorful liquid instead of simply water  — such as chicken stock, vegetable broth, juice and wine
3.  Parch or toast the grains in a little oil before cooking — helps build flavor, brings out a sweet nutty taste (I haven’t been doing this and now I’m hooked)

IMG_0873At the start of the class, Tucker demonstrated the Mediterranean Grain Medley (left) that featured farro and quinoa, along with crimini mushrooms, fennel, fava beans and cherry tomatoes.  He  then showed how the grains could be transformed into other dishes: topped with roasted chicken for a main entree, stuffed into a whole wheat  pita with tzatziki sauce, or added to leafy green salad.   After his demonstration, we put on our own chef hats and aprons to make the following whole grain dishes (recipes are included at the end).  Believe me, they were all so easy to make and incredibly delicious.   I liked each one, but I think my favorite was the farro and cannellini bean salad.  The crispy prosciutto added a unique flavor and enticing crunch, and the strips of dried plums provided just the right amount of sweetness.

Seven Grain Kashi and Bean Salad with Grilled Shrimp, Mint, Red Onion, Roasted Peppers and Harissa Vinaigrette

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Mediterranean Grain Medley Topped with Roast Chicken and Tzatziki

IMG_0894Warm Farro and Cannellini Bean Salad With Dried Plums and Crispy Prosciutto

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Warm Farro and Cannellini Bean Salad with Dried Plums and Prosciutto

2-1/2 cups farro or soft-wheat berries, fully cooked (use 2:1 ratio of liquid when cooking)
3 tablespoons extra virgin olive oil
2 oz. prosciutto, cut into thin strips
2 carrots, small, peeled, halved lengthwise, thinly sliced
3 stalks celery, thinly sliced on the bias
1/2 teaspoon fennel seed, crushed
1/4 teaspoon salt
1/4 teaspoon red pepper flakes
1 can cannellini beans, drained and rinsed
3/4 cup dried plums, cut in strips
1/2 cup flat-leaf parsley, coarsely chopped

In a large saute pan, heat oil over medium-low heat.  Add prosciutto and cook, stirring frequently, about 5 minutes or until crisp.  Remove with slotted spoon and drain on paper towel.  Add carrots, celery, fennel seed, salt and pepper flakes to the rendered oil in the saute pan.  Cook 5 minutes, stirring frequently, until the vegetables are cooked al dente.  Add cooked farro (or could substitute barley or another whole grain), beans and dried plums.  Cook, stirring gently, until heated through.  To serve, mound on platter, sprinkle parsley and crumbled prosciutto on top.  Makes 6 portions. [click to continue…]

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It’s a Freekeh Friday

by Janet on February 12, 2010

Freekeh WholegrainI’m back again talking about freekeh.  I know I just wrote about this ancient grain — a unique roasted green wheat that’s native of the Middle East.  But I just had to tell you more.

Since my original post last week, I’ve been in touch with the Australian company Greenwheat Freekeh because I had so many unanswered questions about freekeh — which was an unknown grain that has suddenly taken the country by storm. 

As I wrote earlier, freekeh is emerging as a major trend — it’s showing up on the menus of trendy New York hot spots, praised by celeb-chef Jamie Oliver as his favorite new superfood, and is now available at Trader Joe’s (certainly one indication that this grain is going mainstream).

Indeed, freekeh  may be the next quinoa. which I think currently owns the top spot among the ancient grains.  In my previous post, I was baffled by the claim that freekeh is gluten-free.  How could this be?  Freekeh is wheat — and the protein content of freekeh is even higher than what you’ll find in mature grains of wheat.  Gluten is the protein in wheat.  What gives?

I struck up an email correspondence with the kind folks at Greenwheat Freekeh — which turns out to be the largest global distributors of freekeh. In fact, they say they’re the only company in the world to develop the necessary technology to harvest the soft green wheat using a proprietary modern factory.    This Australian company is also investing in a ton of research on the grain.

It turns out that there may be something to the gluten-free claim.  The company won’t go as far to say that freekeh is void of gluten (or safe for celiacs), but there’s something unique about the immaturity of the wheat when it’s harvested.  The roasting also seems to “denature” the gluten, the company’s managing director Toni Lufti told me.

“Freekeh is not gluten free.  However, because freekeh is harvested early and is subjected to a high temperature burning process, the gluten in the grain is ‘denatured.’  Some research in the Ukraine (not yet published) makes the claim that freekeh is ‘free from normal gluten.’ We are also aware of many people who are allergic to wheat and gluten who have consumed freekeh without either adverse or allergic reaction but this is NOT scientific evidence and Greenwheat Freekeh does not make any such claim….If freekeh is ever proven to be OK for consumption by celiacs, it will be one of the best discoveries ever.”

I find that rather amazing.  Had no idea.  Other research by the company has shown that the early harvesting of the wheat offers several nutritional advantages. (Click here for the  nutritional attributes of freekeh.) 

  • Freekeh retains more protein, fiber, vitamins and minerals compared to traditionally processed wheat.   Freekeh contains four times the fiber content of brown rice.
  • Unlike mature grains, freekeh is rich in lutein and zeaxathin — important phytonutrients for eye health. 
  • The grain also appears to act as a prebiotic, fueling the growth of healthy bacteria in our digestive tract.
  • Additionally, freekeh is considered to have a low glycemic index and is high in “resistant starch,” which is a hot area of research right now.  Some studies indicate that resistant starch (which acts more like a fiber than a carbohydrate) may play a role in weight management. 

And someone who may attest to the weight management benefits of freekeh is Bonnie Matthews, who lost  130 pounds eating Greenwheat Freekeh.  She talked about her journey on the Dr. Oz show, and is now featured on his web site as a “wellness warrior.”  You’ll find some of her freekeh recipes on the site.

Here’s a collection of other freekeh recipes to try:

Freekeh Salad

Freekeh Salad

This young, green grain is not only a nutrient powerhouse, it appears to be truly “green” as well.  Tony Lutfi at Greenwheat Freekeh told me…

“…producing green grains is better for farmers and the environment.  In the case of the farmer, it reduces risk (no need to worry about end of season rain, too much rain or not enough for the grain to finish) and reduces costs (no need to spray chemicals to avoid end of season pests and in some cases no need for fertilizers).  All of this means better margins for the farmer and a healthier environment.”

Tony told me the company is attempting to transfer their production technology to the U.S.  I’m certainly looking forward to that!  For now, it looks like the U.S. distributor for Greenwheat Freekeh is Ceres Organic Harvest, Inc. based in St. Paul.    You can also find varieties of freekeh in natural food stores and Middle Eastern markets.  Although Tony told me that Greenwheat Freekeh is guaranteed to be 100% natural with no additives or preservatives, and processed using very high standards.  He said traditional production (used in the Middle East) may result in grains contaminated with stones — that’s why many of the traditional recipes call for careful rinsing of freekeh. 

I hope you’ll see if you can find freekeh in your area and let me know what you think.  Would love to have you send me your freekeh recipes too!

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Ancient grains are now basking in the limelight — fueled by several forces that have created a perfect storm for the growing popularity of these hot “new” grains, including the demand for whole grains, plant-based entrees and gluten-free options.  Quinoa seems to be the current darling with amaranth, buckwheat, kamut, millet, sorghum and teff all competing for attention.

My new favorite is Freekeh.  I recently discovered this grain (pronounced “free-kah”) and I’m a huge fan. Dating back to ancient times (even mentioned in biblical texts), freekeh is a roasted green wheat that has a unique smoky aroma and a nutty, toasted taste.

IMG_0233Freekeh is native of Lebanon, Jordan, Syria and Egypt.  In fact, my Lebanese mother-in-law told me she remembered seeing the large puffs of smoke in the horizon when fields of wheat were being burned.  Yes, the grain is burned.  That’s what makes it so unique.

The wheat is harvested young (still considered “green” ) when the grains are soft and full of moisture. Then it’s dried  in the sun before being placed over an open fire for several minutes of roasting — during which the straw and chaff burn and the wheat obtains a dark gold color.   The grains are then polished and cracked. You can find more information about the history of freekeh and how its made at  Slow Food in Lebanon and CliffordAWright.com.  The name freekeh is derived from the Arabic word al-freek, which means “what is rubbed” referring to the rubbing of the wheat grains to rid them of their shells.

Freekeh is a smoky cousin to bulgur wheat, which I also frequently use to make savory pilafs and other side dishes.  It’s like a cross between brown rice and barley.  I found boxes of freekeh at the Middle Eastern markets in Chicago.  But now Trader Joe’s carries packets of a pre-cooked variety called Greenwheat Freekeh, and I’m sure it will be appearing soon on other supermarket shelves.  Some natural foods stores may also carry it.

The Village Voice thinks freekeh may be the next big grain.  Chef Jamie Oliver calls freekeh his new favorite superfood. And it was mentioned in a New York Times review of the East Village restaurant Northern Spy Food Company. Chef Nathan Foot makes a freekeh risotto that’s described as a “hippie mac-and-cheese.”  Love that.

The taste of freekeh is superb, but I also love its nutrition profile.  This is a high-fiber, high-protein grain that is more nutrient-rich IMG_0234compared to many other grains.  There’s something about being harvested while the durum wheat is still young that makes it such a nutrient powerhouse.  Take a look at the nutrition information of freekah (including how it stacks up to other grains), or here’s the nutrition information for the Trader Joe’s Greenwheat Freekah.  In some articles you’ll see freekeh getting credit for being gluten-free, but that’s not the case.  This is a wheat product, and wheat is the major source of gluten in our diets.  Just because it was harvested young, doesn’t mean the gluten isn’t developed.   So I would not say this was safe for people with celiac, or those following a gluten-free diet.

Freekeh can used in place of couscous or rice, added into soups and casseroles, or even eaten like a hot cereal for breakfast.  In Lebanon, it’s often served topped with chicken and toasted pine nuts.   You can find a lot of different recipes at Greenwheat Freekah, a major distributor of the ancient grain in Australia.  Or check out some of these other fantastic-looking freekeh recipes:

Freekeh Salad with Sweet Potato and Preserved Lemon
Sorrel-Freekeh Tabouli
Mediterranean Polenta with Freekeh
Roasted Green Wheat with Chicken (Freekeh ma’djej)
Freekeh with Chicken
Fried Freekah
Green Freekah Vegetable Pilaf

MimiCooks features an authentic Lebanese recipe with freekeh, along with this great instructional video:

The version of freekeh I made recently included chickpeas and toasted pine nuts with lots of cumin and seven spices, a wonderful Lebanese spice mixture.

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I encourage you to check out freekeh, and let me know what you think!

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