Whole Grain Sampling Day, a Recipe for Herby-licious Freekeh Salad, and a Giveaway for a Basket of Whole Grain Food Products {Giveaway Closed}

I am a big fan of (and do some consulting work for) Oldways, a nonprofit food and nutrition education organization in Boston, so when they asked me if I wanted to be a Whole Grain Ambassador to help them celebrate Whole Grain Sampling Day, I jumped at the chance. After all, part of what Liz and I do is encourage folks to eat more whole grains for better healthy along with vegetables, fruits, lean protein, seafood, healthy oils, and beans and nuts … of course.

Whole Grain Sampling Day 2012 via MealMakeoverMoms.com/kitchen

Last year, to celebrate Whole Grain Sampling Day, Liz and I joined Oldways as they drove around Boston on a Duck Boat handing out whole grain samples!

Whole Grain Sampling Day!

This year, being a Whole Grain Ambassador meant I got  a box of whole grain products to sample and another box to give away to a blog reader. I have especially enjoyed the Bob’s Red Mill muesli and the Way Better Snacks Sweet Potato Chips. Read on if you’d like to have an assortment of whole grains delivered to your door.

When Liz and I opened the box, the Freekehlicious freekeh sample caught our attention. We have talked about creating a recipe using freekeh (pronounced “free-ka”) for months now, partly due to the Nutrition Babes recent obsession with this trendy ancient grain. 

Freekehlicious Freekeh via MealMakeoverMoms.com/kitchen

Freekeh is wheat that is harvested while still young and green, and then parched, roasted, and dried. It’s higher in both fiber and protein than most other grains.

We were quite pleased with our first foray into the world of freekeh. The grain looks a little bit like barley and has a slightly nutty flavor and chewy texture.

For more information about the health benefits of whole grains and tips on how to cook them, visit the Whole Grains Council website.

Herby-licious Freekeh Salad

Makes 6 Servings

This Mediterranean-inspired salad is perfect for a side dish or a light lunch. For a vegetarian dish it boasts an impressive 11 grams of protein per serving.

  • One 9-ounce package Freekehlicious freekeh (1½ cups)
  • 1 medium cucumber (8 ounces) peeled, seeded, and cut into 1/2-inch dice
  • 2 plum tomatoes, halved, seeded, and cut into 1/2-inch dice
  • 1/2 cup crumbled feta cheese
  • 1/3 cup kalamata olives, roughly chopped
  • 1/4 cup toasted pine nuts
  • 2 tablespoons chopped fresh dill
  • 2 tablespoons chopped fresh mint
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon lemon juice
  • 2 teaspoons lemon zest
  • Kosher salt and freshly ground black pepper

1. Cook freekeh according to package directions. Place in a large bowl and cool completely in the refrigerator.

2. Add the cucumber, tomato, feta cheese, olives, pine nuts, dill, mint, olive oil, lemon juice, and lemon zest and toss gently to combine. Season with salt and pepper to taste.

Nutrition Information per Serving (about 1 cup): 320 calories, 17g fat (3.5g saturated) 380mg sodium, 34g carbohydrate, 6g fiber, 11g protein, 10% vitamin C, 10% calcium, 10% iron

Print Recipe

GIVEAWAY NEWS: We are giving away a box of assorted whole grains so you can experiment with their great taste and variety every day.

TO ENTER: Leave a comment here or on Facebook and tell us how you incorporate whole grains into your family’s diet.

We will enter you into the giveaway additional times if you …

> Tweet about the giveaway with a link back to this post.
> Share the giveaway news with your Facebook fans and friends with a link back to the post.
> Follow us on Pinterest.
> Follow The Meal Makeover Moms on Twitter (@MealMakeovrMoms)

Please be sure to leave us a new comment every time you do something extra, and GOOD LUCK. The giveaway ends on April 10th at noon, and as always we’ll use Random.org to pick our winner.

Disclosure: I received a selection of whole grain products to sample but was not compensated for this post. All opinions are my own.

64 Responses to “Whole Grain Sampling Day, a Recipe for Herby-licious Freekeh Salad, and a Giveaway for a Basket of Whole Grain Food Products {Giveaway Closed}”

  1. latanya on April 3rd, 2013

    We use whole grain bread for sandwiches or buy cereal that contains whole grain in them.

  2. latanya on April 3rd, 2013
  3. latanya on April 3rd, 2013

    I follow you on pinterest

  4. Jeanine on April 3rd, 2013

    We try to incorporate whole grains as much as possible! Most recently I made a coconut quinoa “pudding” which was delicious as dessert or a grab and go breakfast the next morning. Though I preferred the warm gooey dessert, I must admit.

  5. Jeanine on April 3rd, 2013

    Started following you on Pinterest

  6. kfoglio on April 3rd, 2013

    Awesome sounding recipe. I’ll definitely try it. I use whole grains constantly. I’ve stuffed poblanos with steel cut oats instead of rice. I use farro with roasted asparagus and mushrooms for a side dish and use barley and wheat berries in stews all the time. This is a new one to me, but I find most whole grains are excellent paired with seasonal veggies for an all in one side to a lean protein. Can wait! Thanks for the contest.

  7. Pam on April 3rd, 2013

    I have been slowly moving away from refined flours and other grains and have been moving to all whole grains. I have enjoyed experimenting with whole grain pasta, barley, quinoa, millet and brown rice. I have never tried – or even heard of freekah! I would love to try it out. Your recipe looks delicious!

  8. rachel on April 4th, 2013

    In breakfast and dinner, particularly…healthy breads and delicious grains!

  9. Vicki S on April 5th, 2013

    I use grains a lot. I try to have it paired with some kind of protein but I almost always have whole grains in my meals. I buy whole grain/whole wheat and love getting different grains from the bulk section in natural food stores (alas, moving to FL from CA, there are not a lot of such stores here).

  10. Vicki S on April 5th, 2013

    I follow you on Pinterest, my name Vicki Sh

  11. Vicki S on April 5th, 2013

    I follow on twitter
    @sswpss

  12. Terri on April 6th, 2013

    We eat whole grain bread.

  13. Kristin on April 6th, 2013

    We try to stay whole grain across the board (bread, crackers, cereal). Pasta is a mix, as it is tough at times to get the whole grain (love the blends) past the picky ones!

    Started following you on Pinterest!

  14. Jan on April 6th, 2013

    I only buy whole grain bread and pasta. Plus I’ve added quinoa, barley, and brown rice to our diet. I’d love to try some new whole grain products.

  15. Jan on April 6th, 2013

    I follow you on pinterest.

  16. karen on April 6th, 2013

    Love whole grains, trying to use more in my baking. Also I like to cook up extra grains to use later in soups or salads.
    karenreichmann@hotmail.com

  17. Brigette on April 6th, 2013

    I use white whole wheat flour in baking and only buy whole wheat bread and pasta and brown rice.

  18. Megan on April 7th, 2013

    Whole grains are a staple in my cooking. Love quinoa and tabouleh.

  19. Elena on April 7th, 2013

    I like to make whole grain salads with fresh veggies

  20. Elena on April 7th, 2013
  21. Elena on April 7th, 2013

    Follow you on Pinterest
    http://pinterest.com/elena8

  22. Elena on April 7th, 2013
  23. Deborah Rosen on April 7th, 2013

    I make our bread and use whole grains (how much depends on whom I’m making it for…yes, I use different recipes lol), we have whole-grain cereals five days a week. I frequently use whole-grain pastas, too.

  24. Deborah Rosen on April 7th, 2013
  25. Deborah Rosen on April 7th, 2013
  26. Deborah Rosen on April 7th, 2013

    I follow you on Pinterest (asthenight).

  27. Deborah Rosen on April 7th, 2013

    I follow you on Twitter @AsTheNight.

  28. Natalie S on April 7th, 2013

    I like to add in more whole grains to my family’s food by adding oats to smoothies!

  29. Natalie S on April 7th, 2013

    I follow on Pinterest!

  30. Natalie S on April 7th, 2013

    I follow on Twitter!

  31. jessica rasmussen on April 7th, 2013

    We only use whole wheat flour when making from scratch, we use brown rice instead of white, and by whole grain packaged foods.

  32. jessica rasmussen on April 7th, 2013

    follow on pinterest

  33. Darcey Z. on April 7th, 2013

    I try to put add ins to our breakfast. I put flax in our pancakes or oat bran. If I make any kind of bread, pizza I usually use whole wheat and add flax to it. Would love to know how to get more whole grains in our diet.

  34. Darcey Z on April 7th, 2013

    I follow on Pinterest

  35. James Kennedy on April 7th, 2013

    I follow on twitter @JamesNKennedy

  36. James Kennedy on April 7th, 2013
  37. James Kennedy on April 7th, 2013
  38. James Kennedy on April 7th, 2013

    I follow on pinterest #jimjimnm

  39. James Kennedy on April 7th, 2013

    I make a Taboulleh with bulgur and a lot of whole grains in it, such as lentils, chick peas, chia, quinoa and a lot of raw veggies!

  40. Gina White on April 7th, 2013

    We have switched to whole grain pastas and brown rice. We also have switched to homemade whole grain bread made from freshly ground live sprouted flour. Thanks for the giveaway.

  41. Gina White on April 7th, 2013

    I shared this on facebook.

  42. Gina White on April 7th, 2013

    I follow you on pinterest.

  43. Rebekah on April 7th, 2013

    We have switched to whole wheat flour for most of our baked goods

  44. Rebekah on April 7th, 2013

    I follow on Pinterest. My name is rebekah_lopez1

  45. Rebekah on April 7th, 2013

    I follow on twitter @leah6989

  46. Rebekah on April 7th, 2013
  47. Sarah on April 7th, 2013

    We’ve been eating farro and love it. I just read Robert Lustig’s Fat Chance and am inspired to get more fiber into our meals and snacks.

  48. Jen eshenbaugh on April 7th, 2013

    I incorporate whole grains by making our own baked goods and adding ad many good things that I can :)

  49. deb m on April 7th, 2013

    I sneak in whole grain breads and flours while baking!

  50. pat galas on April 8th, 2013

    considering my ukrainian heritage i love whole grains, especially wheat. each xmas i cook a large pot of whole wheat and eat it until its gone. i find i crave the wheat at other tines of the year and will cook a pot. i will eat it with honey and milk or use it in taboulli, etc. i am game to try the box of whole grains. yum

  51. Miranda on April 9th, 2013

    We have started using farro as a base for salads

  52. Diane N on April 9th, 2013

    I wholey want to win this!

  53. Joan Saltzmann on April 9th, 2013

    We use whole grains in all of our baking and I always buy whole grain cereal and breads.

  54. Evelyn on April 9th, 2013

    We always have a grain as a side or main dish with our dinners!

  55. Evelyn on April 9th, 2013

    I follow you on twitter, @shopgurl

  56. Evelyn on April 9th, 2013
  57. Evelyn on April 9th, 2013
  58. Evelyn on April 9th, 2013

    pinterest follower, http://pinterest.com/confrugal/

  59. miranda on April 9th, 2013

    I tweeted

  60. miranda on April 9th, 2013

    shared on FB

  61. miranda on April 9th, 2013

    followed you on Pinterest

  62. miranda on April 9th, 2013

    followed you on twitter

  63. tina page on April 10th, 2013

    i use a lot of barley and bulgur and steel oats in our dinners in the forms of salads, soups and sides

  64. Margot C on April 1st, 2014

    I make whole grain muffins almost every week with whole wheat flour and oatmeal with nuts and fruit.

    Also, you salad looks amazing and I have never even heard of freekeh,

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