Dietitian Spotlight: Freekeh with Brussels Sprouts, Apple, Dried Cranberries, Honey & Pomegranate

Weight management is always a hot topic, but especially so during the holidays. Unfortunately, many people interpret dieting to mean they have to eat bland and boring foods and that they are going to be hungry all the time. The fact of the matter is that if you are constantly hungry and feeling deprived, attempting to lose or manage your weight will be miserable and unattainable.  

Therefore, we think it is incredibly important that while trying to manage weight, you fill your body with nutrient dense foods that are full of flavor and nutrition, but just don’t overdo it on the calories. The best way to do that is to eat lots of vegetables, whole grains, protein and fruit! These foods are full of fiber so they keep you feeling satisfied for longer. Whole grains are a great way to add satisfying fiber, protein, and important nutrients to your diet. This recipe is a great way to try a new whole grain you may never have had before like quinoa, freekeh or farro. Each of these offer a unique composition of vitamins and minerals as well as flavor.

Have fun experimenting with different whole grains this Thanksgiving and have confidence that you’re serving some good nutrition to your family. The addition of vegetables and fruit such as Brussels sprouts, apples and dried cranberries to this salad provide even more fiber, vitamins, and minerals, as well as the comforting feeling of fall on a plate!

So whether you are trying to manage your weight, or if you just want an interesting new recipe for your Thanksgiving menu, this salad is sure to be a winner!

Freekeh with Brussels Sprouts, Apple, Dried Cranberries, Honey & Pomegranate

Ingredients:

½ cup whole grain Freekeh, quinoa, wild rice or your favorite whole grain

1 pound Brussels sprouts, outer leaves peeled, stemmed and halved if large

4 tablespoons oil

1 medium onion, diced

1 large Granny Smith apple, peeled, cored and diced

2 tablespoons honey

Juice of ½ medium lemon

¼-1/3 cup dried cranberries

Arils of ½ large pomegranate

¼-1/3 cup parsley, finely chopped

¼ teaspoon salt or to taste

Freshly ground black pepper

Directions:

1.     On the stovetop in a small saucepan, place ½ cup of freekeh and 1 ½ cups of water or broth and bring to a boil. Stir, reduce heat to simmer. Cover and cook. Remove from heat and let stand for 5 minutes. Drain any remaining water and set aside.
2.     Pre-heat the oven to 400F. Toss 2 tablespoons of oil and 1/8 teaspoon salt with the Brussels Sprouts, spread on a parchment paper lined cookie sheet and roast for 20 minutes while turning once with a spatula at the 15-minute mark. If you want them more charred, roast for 5-10 minutes longer with another turning in between. Set aside.
3.     On low/medium heat add 2 tablespoons of oil to a large sauté pan. Add the onions and sauté for a few minutes until the onions are soft and translucent. Do not caramelize onions. Add the diced apple and lemon juice to the onions and continue cooking a few minutes longer until the apples are soft but not mushy. Add the honey, 1/8 teaspoon of salt and some freshly ground black pepper and continue sautéing for a couple of minutes.
4.     Add the freekeh and Brussels sprouts to the pan and stir through. Take off the heat and add the dried cranberries, pomegranate seeds and parsley. Mix and add salt and pepper if needed to taste. Serve warm or at room temperature.

Recipe adapted from www.foodwanderings.com