Why it’s good for you: Bulgur is one of several lesser-known whole grains that pack a wealth of fiber and B vitamins. The low-glycemic-index food, which is good for your insulin levels and blood glucose, is a Middle Eastern favorite made from wheat kernels that have been boiled, dried and cracked; it’s sometimes referred to as cracked wheat. Other less familiar yet tasty whole grains include millet, buckwheat, farro, barley and amaranth.
How to eat it: Bulgur is great in breads, salads and side dishes. It’s the main ingredient in the Middle Eastern salad tabbouleh.
Serving size: ½ cup cooked
Recipe: Dr. Janet’s Easy Tabbouleh Salad
Yield: 6 servings
1 cup bulgur wheat
2 cups boiling water
1 cucumber, peeled and diced
2 cups diced plum tomatoes
¾ cup diced red onion
3 tablespoons extra-virgin olive oil
3 tablespoons fresh lemon juice
2 cloves fresh garlic, minced
2 cups fresh parsley, chopped
Salt and pepper to taste
Place bulgur wheat in a large stainless-steel bowl and pour boiling water over it. Let soak for 30 minutes, then drain bulgur and set aside. In a salad bowl, mix together cucumber, tomatoes and onion. In another bowl, for the dressing, combine olive oil, lemon juice, garlic, salt and pepper. Pour over vegetables and toss. Add bulgur and toss. Add parsley, stir and refrigerate for at least one hour before serving.
Nutrition per serving (1 cup):
Sodium: 20 mg
Fat: 8 g
Carbohydrates: 26 g
Dietary fiber: 7 g
Sugars: 4 g
Protein: 5 g
Recipe from Janet Bond Brill, Ph.D., R.D., LDN, author of Cholesterol Down, Prevent a Second Heart Attack and the upcoming Blood Pressure Down
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