As a wholegrain, freekeh comes with a long list of longevity credentials, and the combination of vegetables offers better eye health and slows cognitive decline.
SERVES 2
Ingredients
1 medium carrot, peeled
1 parsnip, peeled
olive oil spray
few sprigs of thyme
40g (11⁄44oz) whole unblanched (skin-on) almonds
100g (31⁄2oz) freekeh grains
1 red onion, chopped
2 garlic cloves, chopped
200g (7oz) spring greens, shredded
For the dressing
1 heaped tbsp mint leaves, chopped
1 tbsp olive oil
zest of 1 orange
3 tbsp orange juice, plus extra to taste
1 tsp white balsamic vinegar, plus extra to taste
freshly ground black pepper
1 Preheat the oven to 200°C (400°F/Gas 6). Halve the carrots twice lengthways, so they are in quarters. Divide each quarter into finger-sized batons and place them on a roasting tray. Cut the parsnip in the same way and add it to the tray. Cover the batons with 3 or 4 spritzes of olive oil spray and toss well to coat. Tuck the thyme sprigs underneath and pop the tray into the oven.
2 After 20 minutes, add the almonds to the tray, scattering them over the root vegetables, and roast for another 5 minutes. The veg should now be soft and starting to colour; take the tray out of the oven and remove and discard the woody thyme. Set aside.
3 Meanwhile, put 500ml (16fl oz) water in a medium pan over a high heat. Add the freekeh and bring to the boil. Stir the grains, then reduce the heat and simmer for 15–20 minutes until they are tender. Drain any excess water and set the freekeh aside.
4 Put 2–3 spritzes of olive oil spray into a frying pan over a medium heat. Fry the onion for 2–3 minutes, then add the garlic. Stir and cook for a minute, then tip in the greens. Add plenty of black pepper and stir, cooking the greens for another 2–3 minutes.
5 In a small bowl, mix all the dressing ingredients. Taste, adding a little more orange or vinegar as required. Pour the dressing over the freekeh grains, season with black pepper, and mix well.
6 To serve, spoon the grains over a large platter, top with the wilted greens, roasted roots, and almonds; works hot or cold.
NUTRITION PER SERVING Calories 482 Total fat 21.3g Saturated fat 2.4g Carbohydrates 57.3g Dietary fibre 18.9g Sugars 19.4g Protein 19.1g Salt 0.1g
Smart swaps
• Replace the freekeh grains with brown rice for a boost of manganese, which is vital for energy production in cells as well as for the synthesis of fatty acids, which are essential for a healthy nervous system.
• Swap the spring greens for kale to get extra immunity-boosting vitamin A, blood-pressure-lowering potassium, and fatigue-busting folate.
NUTRIENT KNOW-HOW
Research shows oranges have many phytonutrients and not just in the fruit and juice. One in particular, herperidin, resides in the zest and inner pith; it has been shown to lower high blood pressure and cholesterol.