GREEN BEAN AND FREEKEH SALAD
While bone broth seems more like something we’re more likely to consume during the winter months, the gut supportive health benefits are still important even as the weather gets warmer.
So how can we incorporate this wholesome, healing food into our spring and summer salads? A great way to add an interesting element and to boost the nutrition of your salads is to include a grain that is cooked in bone broth.
This simple combination of green beans, freekah, Tonemade bone broth, tahini and Cider Tonic ACV provides a delicious and nutrient dense alternative for a side dish or as a meal on its own. We all know we should ‘eat our greens’ and, don’t get me wrong, I love a plate full of steamed green beans, but add a few other simple flavour sensations and your palate will love you for it!
So before I share this simple way to get some excitement into your everyday meals, let’s look at this nutrition of the main ingredients. As always, using simple, unprocessed, whole food ingredients is the way to go, particularly if you are dealing with and sort of inflammatory conditions.
You can find out more about the amazing health benefits of our Tonemade bone broths in this blog post, but essentially it is one of the best foods to help heal and maintain the integrity of our gut lining. Using an infused version of ACV like the one created by our friends at Cider Tonic also provides added anti-inflammatory and gut health benefits which you can read about here.
But what’s this thing called Freekeh?
Well, in addition to having a rad name, Freekeh (pronounced ‘free-ka’) is an ancient grain that provides a plant-based, low gylcemic index food that is packed full of protein, vitamins and minerals. It is low carb, high in fibre and packed with prebiotics leading it have to beneficially effects on heart health, gut health, aging and diabetes. You can find more information about these benefits here.
Clearly this versatile superfood packed with nutrition and health benefits which are due to the how and when it is harvested. Freekeh actually refers to the process as opposed to the type of grain variety. The freekeh grains are harvested while still soft, young and green, and are then parched, roasted and dried - this process captures the grains at a state of peak taste and nutrition. If your local supermarket doesn’t have a large variety of grain alternatives on offer (but is its great to see that this is expanding) try your local health food store.
Don’t be scared off by it’s freeky name either – it is just as easy to cook as quinoa and if you are in need of a gluten free alternative you can easily substitute the freekeh in this recipe for quinoa. The important thing to remember with both of these grains is to wash and rinse really well to remove any grit, which definitely impacts the end result.
Right, let’s get on with it then……
GREEN BEAN AND FREEKEH SALAD
INGREDIENTS
500g Green Beans
1 cup Freekah
2 tsp Tonemade Bone broth
1 handful picked flat leaf parsley
50g black currants
2 tbls Tahini
2 tbls Cider Tonic
Juice of 1 lemon
3 tbls Extra virgin olive oil
1 tbls Sea salt
DRESSING
1. Add tahini, Cider Tonic, lemon juice and olive oil into blender/thermomix/magic bullet (or a bowl and whisk by hand)
2. Blend until smooth
SALAD
1. Top and tail green beans and wash
2. Rinse 1 cup freekeh under running water
3. Place freekeh in a saucepan and add 3 cups of cold water and 2 tsp of you preferred Tonemade bone broth
4. Bring to the boil and simmer for 16 minutes or until water has evaporated. Allow to cool.
5. Bring a saucepan full of water to the boil with 1 tbls of salt
6. Place the green beans in the boiling water for 2 mins
7. Remove beans from the water and cool under cold running water
8. Add beans, freekeh and flat leaf parsley to serving bowl
9. Pour dressing and combine then sprinkle on black currants
GREEN BEAN AND FREEKEH SALAD WITH BLACK CURRANTS
