The 9 Recipes with Freekeh to Control Diabetes

The 9 Recipes with Freekeh to Control Diabetes  has  Freekeh  in its composition, which is a complete food, full of fiber and antioxidant substances that balance the body’s functions. In addition,  Freekeh  is widely used in various diets  for the purpose of treating diseases, and one of them is Diabetes .

With a complicated name, Freekeh is nothing more than wheat , the same used to produce one of the most consumed flour in the world. The difference between Freekeh  and common wheat lies in the time of harvest. Freekeh is harvested while  still green. That’s why Freekeh  is also called green wheat  .

Among its many nutrients, Freekeh  offers lutein and zeaxanthin, which prevent vision problems such as cataracts and macular degeneration. As a source of carbohydrates, Freekeh  can replace rice  in some meals. It has a high percentage of fiber and its carbohydrates have a low glycemic index, being recommended for diabetics  and for weight loss.

Freekeh is nothing more than green wheat grain that is dried and roasted before consumption. When harvested when not ripe, it has different nutritional values, such as the high concentration of fiber . In addition,  Freekeh  can be used in many different recipes and goes very well with chicken, salads, juices, herbs and vegetables.

Thanks to the good amount of fiber, Freekeh  helps to eliminate unwanted pounds, as well as helping to control blood glucose. Food generates a feeling of prolonged satiety and helps regulate the work of the intestine. To give you an idea, green wheat has four times more fiber than brown rice  . But, attention, fibers  only work well if there is a large intake of water . And one cannot forget that it is a grain, therefore, a source of carbohydrates that, in excess, can make you fat.

The amount depends on the recommended carbohydrates for each diet  but, on average, 2 tablespoons per day is recommended. It can be consumed as an accompaniment to roasts and vegetables, replacing wheat for kibbeh on tabbouleh, or in risottos with shitake mushrooms, for example.

Freekeh can  still be a great option for those who exclude meat from the menu. That’s because it’s rich in protein, having almost twice as much as  conventional wheat . Therefore, it is a great source of the nutrient, especially for vegetarians. Freekeh is  food rich in carotenoids with antioxidant function, acting to protect the body against free radicals and various diseases. It has a high fiber content, up to four times the amount found in brown rice  .

In general, foods such as  Freekeh  are health -promoting and may be associated with reduced risk of chronic diseases. And there are some Freekeh -based dishes that offer all of its qualities and many other different nutrients, such as the  9 Freekeh Recipes to Control Diabetes . So check out all  9 Recipes with Freekeh to Control Diabetes :

1. Freekeh Salad with Eggplant Recipe to Control Diabetes

INGREDIENTS:

  • 1 cup (tea) of Freekeh 
  • 2 medium eggplants
  • Salt , lemon , oil and pepper to season
  • 1 red pepper, chopped and seeded
  • 1 cup fresh herbs (parsley, mint, basil)
  • 1 minced garlic clove
  • 1 cup green and purple olives, pitted and chopped
  • 1/4 cup toasted pine nuts or pistachios
  • oregano to sprinkle

PREPARATION MODE:

  • Preheat the oven.
  • Wash the Freekeh  under running water and place in a pan with a pinch of salt and water  covering the beans.
  • Cook over low heat with the lid ajar for about 20 minutes or until the beans are tender.
  • If necessary, add more water.
  • Drain and wash with  cold water .
  • Cut the eggplants in half lengthwise and sprinkle with a little salt .
  • After a few minutes, dry with a paper towel to remove excess water  and salt.
  • Drizzle with olive oil and bake in the oven until the eggplants start to shrink a little and become tender.
  • Remove from the oven and let cool.
  • Remove the pulp from the vegetable, being careful not to puncture the eggplant skin.
  • Roughly chop the pulp and mix well with the Freekeh , pepper, herbs, garlic, olives and chestnuts.
  • Drizzle with a little olive oil and lemon  and season with salt and pepper.
  • Place the eggplant skins on the serving plate and spread the filling over them.
  • Sprinkle with the oregano and a little ground pepper.
  • serve.

2. Avocado Smoothie Recipe To Control Diabetes

INGREDIENTS:

  • Pulp of 1  ripe avocado
  • 1 pot (170g) of low -fat plain yogurt
  • 1 and 1/2 cup (300ml)  chilled coconut water
  • 1/2 pear, peeled and seeded
  • 1/2 cup mint (chopped)
  • 1 tablespoon of Freekeh 
  • sweetener to taste

PREPARATION MODE:

  • Mix all ingredients in a blender.
  • Serve immediately.

3. Vitamin Smoothie Recipe To Control Diabetes

INGREDIENTS:

  • 2 cups of small pineapple
  • 1 orange in cubes
  • 1/2 papaya papaya
  • 50g of Freekeh 

PREPARATION MODE:

  • Mix all ingredients in a blender.
  • If necessary, add ice.
  • Drink then.

4. Recipe for Fatuche Salad with Freekeh to Control Diabetes

INGREDIENTS:

  • 2 Japanese cucumbers
  • tomatoes
  • onion
  • radishes
  • 1 bunch of arugula
  • 1 bunch of lettuce
  • Mint leaves and parsley to taste
  • 1 tablespoon of oil
  • 1 cup (tea) of Freekeh
  • 2 cups (400ml) of water
  • Slices of 3 flatbreads toasted in the oven with olive oil
  • Pomegranate seeds to decorate
  • 2 tablespoons sumac (dessert)
  • 2 tablespoons of pure lemon juice
  • 6 tablespoons of olive oil
  • 4 tablespoons of pomegranate essence
  • salt to taste

PREPARATION MODE:

  • Chop the cucumbers, tomatoes , onion and radishes and mix them in a bowl.
  • Tear the leaves and parsley.
  • Reserve.
  • Heat the oil in a pan over medium heat.
  • Add the Freekeh  and stir until lightly toasted.
  • Add the water  and let it boil.
  • Cook for about 20 minutes.
  • Remove from heat, cover and let rest for 5 minutes.
  • Mix with the rest of the salad.
  • For the seasoning, mix all the ingredients.
  • In a bowl, alternate the leaves and vegetables, add the seasoning, breads and pomegranate seeds and stir gently.
  • serve.

5. Freekeh and Pomegranate Tabbouleh Recipe to Control Diabetes

INGREDIENTS:

  • 1 cup (tea) of Freekeh 
  • 2 cups (400ml) of water
  • 1 small diced cucumber
  • 6 cherry tomatoes , halved
  • 1/4 cup basil (chopped)
  • Pure juice of 1 lemon
  • 1 tablespoon of oil
  • Salt and pepper to taste
  • 2 tablespoons of pomegranate seeds

PREPARATION MODE:

  • Cover the Freekeh  with water  and bring to a boil.
  • Cook until the water reduces, about 20 minutes.
  • Remove from heat, cover and let rest for 5 minutes.
  • Drain the water  and transfer to a large bowl.
  • Let cool.
  • Add the cucumber, tomato , basil, lemon juice , olive oil , salt and pepper to taste and mix.
  • Sprinkle with pomegranate and serve immediately.

6. Freekeh Chicken Recipe To Control Diabetes

INGREDIENTS:

  • 3 tablespoons canola oil
  • 2kg cubed chicken breast
  • 3 medium onions  in large cubes
  • 3 minced garlic cloves
  • 6 cups (1.2l) of water
  • 1 and 1/2 cups of Freekeh 
  • 1 tablespoon of cinnamon
  • Salt and pepper to taste

PREPARATION MODE:

  • In a large pan, heat the oil and sauté the chicken.
  • Place on a platter and set aside.
  • In the same pan, add the onion and garlic and sauté.
  • Add the water , the Freekeh , the cinnamon , salt and pepper.
  • Cook over low heat for 20 minutes.
  • Place the chicken back in the pan until it finishes cooking.
  • Serve with vegetables.

7. Freekeh with Yogurt Recipe to Control Diabetes

INGREDIENTS:

  • 2 cups of Freekeh (tea)
  • 2 cups seedless green grapes, halved
  • 1 cup apple  (cubed )
  • 3 cups (750ml) low- fat plain yogurt
  • 1 cup(s) firm curd
  • 1/2 cup fresh mint (chopped)
  • 1/2 cup (100ml) olive oil
  • 1 cup of  chopped walnuts
  • Salt and pepper to taste
  • Mint leaves to decorate

PREPARATION MODE:

  • Soak Freekeh  in plenty of water  for 12 hours and cook for 1 hour until soft.
  • Wait for it to cool and mix the remaining ingredients.
  • Refrigerate for 2 hours before serving (garnish with mint leaves).

8. Sausage Recipe with Freekeh to Control Diabetes

INGREDIENTS:

  • 1 and 1/2 cups of Freekeh 
  • Salt , pepper and chopped parsley to taste
  • 2 cups diced smoked turkey breast
  • 1 grated red onion
  • 1 grated carrot
  • 1 cup celery (chopped)
  • 1 green apple  , pitted, diced
  • 1/2 cup (tea) light mayonnaise
  • 1 box of light cream

PREPARATION MODE:

  • Soak the Freekeh  in water  for 4 hours and drain.
  • Pour into a pressure cooker, cover with water  and season with salt .
  • Cover, bring to medium heat and cook for 25 minutes after pressure starts.
  • Let cool and drain.
  • Place in a salad bowl, add the turkey breast, onion , carrot, celery, apple , mayonnaise, sour cream and season with salt , pepper and parsley to taste.
  • Mix well, serve immediately or keep in the fridge.

9. Apricot and Macadamia Freekeh Salad Recipe to Control Diabetes

INGREDIENTS:

  • 2 cups of Freekeh (tea)
  • 2 tablespoons of oil
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons of parsley
  • 2 tablespoons of mint
  • 1 cup chopped dried apricots
  • Salt , dehydrated onion to taste
  • 1/2 cup macadamia nuts

PREPARATION MODE:

  • Let Freekeh  soak overnight.
  • Place in a pressure cooker and cook for approximately 1 hour.
  • Drain.
  • Mix all the ingredients, place the macadamia nuts on top of the salad and serve immediately.

OBS.: To really achieve good results it is necessary that you maintain a balanced and healthy diet. Also, To maximize results, don’t forget to practice some physical activity. Going for a walk every day is a good start. The ideal is to weigh yourself only once a week, always at the same time and take into account if you are in your menstrual period because this week it is normal to be a little more swollen, which reflects on the scale.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *