Freekeh

Freekeh, farik or frikeh

Freekeh, also known as farik, frikeh or green wheat, is an ancient grain made from green durum wheat that is harvested while still young. After drying in the sun, the wheat is set on fire to burn off the chaff. The surviving seeds, which are protected in the process by their moisture content, are then rubbed or threshed. The result is a delicious healthy grain with a distinct nutty flavour and a firm, chewy texture. A wonderful and versatile ingredient.

History

The method of making freekeh, by roasting the young wheat, is believed to have been discovered accidentally. One story goes that a Middle Eastern village was attacked and their crop of young wheat was set on fire. Instead of discarding the scorched grain, the villagers rubbed off the charred husks and cooked the kernels, finding them to be both edible and delicious. And not only delicious, but also highly nutritious, being rich in fibre, protein, vitamins, and minerals. According to the OED, the name freekeh is a borrowing from Arabic. And although we think it’s a new grain, a great superfood, the OED has evidence of use of the word as far back as 1940!

Health benefits

Its health benefits have contributed to its rising popularity globally as an alternative for brown rice or quinoa. In moderation, freekeh can also be a healthy addition to a dog’s diet, either as is, in baked goods or in toppings. It should always be cooked (boiled or steamed) and freezes well (making it an excellent addition to the Well Dog Pantry). Given its versatility, it is also a great ingredient for Care and Share recipes.

Main nutrients

Protein

Freekeh is high in protein, which is essential for muscle repair and growth. Freekeh has much more protein than wheat.[1]

Phenolic acids and anthocyanins

Phenolic acids and anthocyanins are known for their antioxidant properties and anti-inflammatory effects. Freekeh has higher antioxidant levels than wheat.

Fibre

Freekeh is a good source of dietary fibre, with around 8-12 grams per 100 grams, aiding in digestion and promoting healthy bowel movements and a healthy gut.

Carbohydrates

Freekeh is rich in complex carbohydrates, providing a steady release of energy.

Vitamins

It contains B vitamins, such as B1 (thiamine), B2 (riboflavin), and B6 (pyridoxine). B vitamins play various roles in energy metabolism, nerve function and overall cellular health.

Minerals

Freekeh is a good source of important minerals like magnesium, phosphorus, potassium, iron, and zinc, which support various bodily functions including bone health, muscle function, and immune system maintenance. Potassium in particular helps to maintain fluid balance and proper muscle function.

Benefits – Key Takeaways

Immune Support 

Freekeh is abundant in antioxidants such as selenium and zinc, which protect cells from oxidative stress and enhance the body’s defense mechanisms. It also includes vitamins like B6 and E, which are essential for optimal immune function and can help safeguard against various diseases.

Gut Health

The high fibre content in freekeh promotes effective digestion and regular bowel movements, which is particularly beneficial for dogs with digestive issues. The fibre acts as a prebiotic, encouraging the growth of beneficial bacteria in the gut, thereby supporting a healthy digestive ecosystem.

Metabolic Health

Freekeh’s complex carbohydrates are digested slowly, providing a steady supply of energy and helping to maintain stable blood sugar levels, which is crucial for overall metabolic health. It also contains a good amount of protein, essential for muscle repair and growth, supporting an active lifestyle for dogs.

Weight Management

Freekeh’s low calorie yet nutrient-dense profile makes it excellent for weight control. The grain’s complex carbohydrates contribute to a slow and prolonged energy release, which helps to manage hunger and prevent overeating. The high fibre content also increases satiety, reducing the likelihood of overfeeding and helping to keep weight in check while providing essential nutrients.

Joint and Bone Health

The phosphorus and magnesium in freekeh play a critical part in bone health and joint maintenance. These minerals are necessary for the proper development and repair of bone tissue and can be especially beneficial for aging dogs or those prone to joint issues.

Why not try these recipes?

https://www.doggydelly.com/fishy-freekeh-topping/

https://www.doggydelly.com/mushroom-and-freekeh-dellychurros/

References:

Care and Share

Beyond traditional Middle Eastern recipes, freekeh is now used in salads, risottos, and even desserts. It is often used as a substitute for rice or quinoa in various recipes, providing a unique flavor and texture.

 

 

Want to know more? These studies might be useful:

Ladhari A, Corrado G, Rouphael Y, Carella F, Nappo GR, Di Marino C, De Marco A, Palatucci D. Chemical, Functional, and Technological Features of Grains, Brans, and Semolina from Purple and Red Durum Wheat Landraces. Foods. 2022 May 25;11(11):1545. doi: 10.3390/foods11111545. PMID: 35681296; PMCID: PMC9180146.

Cabas-Lühmann, P., Arriagada, O., Matus, I. et al. Comparison of durum with ancient tetraploid wheats from an agronomical, chemical, nutritional, and genetic standpoints: a review. Euphytica 219, 61 (2023). https://doi.org/10.1007/s10681-023-03188-z

 

Nutritional information:

Freekeh, organic and fair: 100 g

For full nutrient content see Food Data Central

 

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Important Considerations:

• Always consult your veterinarian before making any significant dietary changes, particularly where there are pre-existing health conditions or dietary restrictions.
• As some commercial foods contain grain as an ingredient, check the label to see whether it’s in your dog’s food before giving more. Excessive intake of any foods can have adverse effects.
• Ensure (where possible) that you use high-quality, organic products specifically formulated for pets (or better still, human grade ingredients) to avoid any potential adverse effects.
• Introduce new foods gradually to avoid adverse effects such as gastrointestinal upset or diarrhoea.
• I provide nutritional information purely as a helpful guide. Nutritional information on ingredients is obtained from the US Department of Agriculture’s FoodData Central site (https://fdc.nal.usda.gov/index.html) and any nutritional information provided in recipes is based on an online calculator: calories and other information will vary based on brands, ingredients and other factors.
• Check nutrient levels and recommendations for your dog’s weight, age and activity. For example this nutritional guideline produced by FEDIAF