Nutrition counseling for those who want to feel healthier

June 2010 Newsletter: Nutrition Matters

Food focus: Bulgur Wheat

What we call bulgur can come from different strains of wheat.  What distinguishes it is the process, which involves parboiling, drying, and then grinding.  So what you see in the store is, in effect, pre-cooked, which is why you only have to add water.  Different "grinds" are available from fine to coarse.  If coarse, the water should be boiling when you add it.  To avoid rancidity, many authorities recommend keeping the bulgur hermetically sealed or else in the fridge -- especially if you buy organic.  Note that, not being pre-cooked, cracked wheat is different from bulgur.

What's in it for you?  Potassium, which helps reduce blood pressure.  But mostly it's a likely vehicle for some other healthy food, as its most famous use is in the Middle Eastern salad called Tabbouleh.  See below for a traditional recipe.  However, you can make it your own by adding what you like in the way of vegetables or tuna or nuts or what you will.  In short, it can make a tasty home for your left-overs.

Recipe of the Month: Tabbouleh

Ingredients:

1/2 cup of bulgur

1/2 cup water (See below about the temperature.)

1/2 cup parsley, chopped as fine as you like

1/3 cup mint, chopped fine

1 cup spring onions chopped

1 medium/big garlic clove very finely minced

2 ripe tomatoes, diced

Dressing: 1/4 cup of olive oil and lemon juice (squeeze one lemon, or half a lemon)

Salt and pepper to taste

Serves four.

Directions:

1. Let the bulgur soak in the water for at least half an hour, till the water is all absorbed.  If it's coarse add boiling water, if it's fine, cold will do.
2. Make the dressing to your liking.  Start with half a lemon. Tabbouleh is traditionally pretty sour.
3. Combine all the ingredients and mix well, adding salt and pepper after you've tasted the salad to see how much you want of either.
4. I like it at room temperature, but some prefer it colder.  Suit yourself!