payday loans payday loans online online payday loans online loans installment loans payday loan spot loan loans online cash loans payday advance online installment loans

Recipe Redux Hot Smoked Salmon & Freekeh Nicoise

Welcome to the next Recipe Redux – the first recipe challenge by registered dietitians.  This month’s theme is my very own pick,  a whole new grain.

I lurv Aussie grown, cracked, greenwheat freekeh.  Picked and roasted when the grain is green, freekeh retains a high level of protein (over 12%), dietary fibre, calcium, iron and zinc, plus has a low GI.  But it’s the versatility that you will love.  As easy to prepare as rice or pasta, freekeh lends itself to a side dish or this reinvented, traditional nicoise salad, full of health and deliciousness. Freekeh also makes a great turkey stuffing as I also say a special “Happy Thanksgiving” to my North Amercian readers. Make sure you also check out my video post – Makeover your pantry with wholegrains – you’ll freekeh over the health benefits.


Hot Smoked Salmon & Freekeh Nicoise

Ingredients – serves 4-6

  • 4 eggs, hard boiled, peeled and quartered*
  • Small bunch green beans, trimmed
  • ½ cup cracked greenwheat freekeh
  • 2tbs red onion, finely diced
  • 2tbs continental parsley, roughly chopped
  • 15 cherry tomatoes, quartered
  • Squeeze of lemon juice
  • 180g hot smoked salmon or trout**
  • 3tbs small olives
  • 4 anchovies
  • Butter lettuce leaves, washed and roughly torn
  • 1 tbs, extra virgin olive oil


  • Cook ½ cup freekeh as per pack instructions, approximately 20-25 minutes for absorption method. Drain, set aside.
  • Place eggs in saucepan with cold water, bring to the boil and simmer for 8 minutes. Drain and run under cold water.  Crack shell and peel when cool, set aside.  *Hard boiled eggs can be soaked for 1 hour in beetroot juice to give a festive red tinge.
  • Boil green beans for 3-4 minutes until just tender.  Refresh under cold running water, set aside.
  • In a large bowl flake salmon with a fork.  Add freekeh, red onion, parsley, cherry tomatoes and lemon juice and stir to combine.  **Hot smoked fish is prepared with heat and the fish is cooked through, unlike cold, smoked trout or salmon.  My favourite choice if you live in Australia is Tasmanian Huon.   Look out for their Reserve Selection Blackened Hot Smoked Ocean Trout.


  • Tossed salad – in a large bowl add lettuce, green beans, olives and salmon mixture and toss lightly.  Top with anchovies and eggs. Drizzle with olive oil.
  • Deconstructed salad – lay lettuce leaves on a large platter. Add separate sections on top of eggs, green beans, olives and salmon mixture. Top with anchovies. Drizzle with olive oil. (as in photo next to ingredients)
  • Party time – line one side of a drinking glass with lettuce and 3 green beans. Spoon in salmon mixture. Top with 2 olives and egg quarter. Slide in a small dessert fork.  Drizzle with olive oil.  Now that’s my kind of finger food.

Cookbook giveaway

This month I have a book by one of my favourite authors, Tessa Kiros. Make sure you check our her family friendly Apples for Jam and drop us a comment below if you’d like to win her Venezia – Food and Dreams. This book is from my own collection, as I was gifted it twice, and I know you will cherish it as THE guide to traditional, northern Italian cooking. We have one copy to giveaway to a lucky Aussie reader. Entries open until 5pm Aussie EDST Monday 28 November and a creative comment will be selected. So for your chance to win drop us a comment below. We’d love to hear your wholegrain stories? And check out the fab new roundup tool for the other reduxers – aren’t those team leaders too clever to find this?

Recipe Redux roundup

  • This sounds amazingly delicious. I’ve never actually cooked with freekeh (confession). I would’ve thought it a much longer cooking grain… love that it doesn’t take so long.

    Thanks so much for this month’s inspiration. Hope you will enjoy all the posts!

  • What a gorgeous grain that I’ve never heard of! Unfortunately I can’t try it since it’s not gluten-free, but the rest of your salad ingredients sound fabulous too so I’ll have to try with another grain…maybe quinoa or buckwheat groats??? Thanks for coming up with such a fun #reciperedux topic!

  • Wow, Emma! You have taken one of my all-time favorite salads to a whole new level. Love the Party Time idea, too…def going to borrow that! 🙂

  • ooo, i love a good nicoise salad. and your pretty tinted eggs are so lovely. looks delicious… (and thanks for introducing me to a new kind of grain!)

  • Pingback: Apple Cinnamon Quinoa Muffins « Peace, Love, and Food()

  • Carlene Helble Thomas

    I’ve never used this grain before! Thanks for the cooking lesson.

  • Great recipe! Going to try and find freekeh here (in France). Never have seen it available, but will try. Looks so yummy! It is summer where you are, right? Lucky you :)~

  • Emma, love the use of freekeh. I have some in my pantry that I’ve been meaning to try and was going to for this month’s ReDux, but never got a chance to cook it up. So happy at least one member of the ReDux shared a recipe for it!

  • This salad looks amazing….I tried the Freekeh Salad at Culmulus in Melbourne—thanks to your wonderful suggestion! Nice post Emma!

  • I think it might take a while before we see it up here in northern Queensland! My favorite whole grain is quinoa and I have been enjoying it in a salad with orange juice and zest and roasted pumpkin. Good hot or cold. I love the salad in a glass idea!

  • Hannah

    Love the salad in a jar/glass idea. Also the beetroot tinted eggs. Yum!

  • Thanks for all the comments.

    For my RD friends – Janet Helm wrote an interesting post on freekeh:

    And yes Kate, you can’t beat a night out at Cummulus Inc in Melbourne and their Freekeh and Barberry salad.

    This is what the Aussie box looks like Gillian – ask for it in your health food store.

    And yes I hope the salad in the glass idea catches on…..I’d love to eat like this at your part-ay if you’re inviting me for Christmas drinks?

  • With losing weight I have found a new appreciation for food and cooking that I have never had before in my 49 years. I am growing my own fruit and veggies and having dinner parties and love looking for new ways to show what I prepare.

  • This looks so good. I want this for lunch! I have cooked with freekeh only once and made a pilaf-type dish. The salad is a great idea!

  • This is the first time I’ve heard of freekeh.
    I’ll have to look for it next time I’m out shopping!
    The salad looks amazing =)

  • Emma I had never even heard of freekeh – i will definitely be looking into this grain now! Thanks for sharing.

  • Congratulations to Kerrie the lucky winner of our cookbook giveaway! We’ll be in touch by email to arrange delivery Kerrie. Thanks for all the comments and interest….see you next month for more Redux recipes. Love to know more about your favourite salads? What would work well in a glass?

  • Thank you so much Emma. I am exploring a lot of Italian recipes atm 🙂

  • Pingback: Recipe ReDux: Farro Porridge with Muscovado Grilled Peaches by Emma Stirling APD()

Dietitian Melbourne | Accredited Practising Dietitian / APD Design and web management by RDKmedia. Copyright Scoop Nutrition 2017