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Guest Post: Discovering Freekeh

Today I share a guest post from local nutritional therapist Laura Woodruff of Noursished Nutrition Consulting. When I met Laura I noticed she had a keen passion for combining healing foods with tasty recipes. I asked her to share her thoughts about Freekeh ;enjoy her article and recipe.....

Freekeh- A nutrient-dense grain:

I recently came across a “new” ancient grain that I had never heard of before and I am loving it! You may have heard of Freekeh, but in a nutshell, it is a healthier alternative to traditional grains and becoming known as a new super food! Freekeh is a unique nutrient dense grain that is harvested young, which means it is able to secure its nutrients. Many describe it as a rice or quinoa alternative, with a nutty flavor to it. This plant-based super grain contains high amounts of protein, fiber, vitamins, and minerals. It is also lower in the glycemic index which means it has less of an impact on blood sugar than traditional grains. This should help regulate energy levels and prevent the sugar crash feeling. Lastly, Freekeh is packed with prebiotics which help maintain a healthy gut, as well as minerals such as iron, calcium, and zinc.

This nutritionally superior grain is a great choice for your next meal. It will supply you with the nutrients you need to feel satisfied, unlike empty carbohydrates with no nutritional value. When choosing between carbohydrates, it’s best to consume whole grains that are full of high-quality nutrients. It’s very important that grains are prepared appropriately. Soaking grains before cooking helps the nutrients become more bio-available to the body, thus being easily absorbed. I have included a recipe which I used when preparing freekeh for my family, it’s quite delicious! Nutritious and delicious is a huge plus in my book. Important note - this grain is not gluten-free since it is made from wheat. Those with Celiac disease or gluten-intolerance should not consume. Consider some Freekeh when picking up your next grocery haul!

Freekeh with Homemade Vegan Pesto Sauce


· 1 cup cracked freekeh

· 2.5 cups chicken bone broth

· 1/2 T olive oil

· Salt and pepper to taste

· 1/4 cup olive oil

· 1/2 lemon- squeezed

· 2 T nutritional yeast

· 1/2 cup walnuts

· 1 cup fresh basil leaves

· 1 cup fresh spinach leaves

· 2 T water

· 1/2 t salt and 1/2 t pepper


1. Prepare the freekeh according to the directions on the package. I used a rice cooker and added the freekeh, bone broth, and olive oil and cooked until tender. Add salt and pepper to taste.

2. While the freekeh is cooking, add the remaining ingredients into a food processor to make the pesto sauce. Blend until smooth!

3. Serve the freekeh hot and top with pesto sauce. Add your favorite protein and vegetables to complete the meal.

Pictured- Pesto freekeh with ground turkey, tomatoes, and baby broccoli!

About the Author:


Laura Woodruff is a local Nutritional Therapist helping clients throughout the PNW. Whether you need help implementing a therapeutic diet, help with meal planning, or are just in need of an accountability coach to stay on track, she is here to help! Laura meets with individuals to determine their individual dietary needs to help them live an overall healthy and happy life. She specializes in gut health and autoimmune healing, as well as overall health and wellness.

Instagram: nourishednutrition.lw Phone:253-561-3790


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