Bulgur-Switch Your Whole Grains Up a Notch

When wheat kernels are cleaned, boiled, dried, ground by a mill, then sorted by size, the result is bulgur.  Sometimes referred to as “Middle Eastern Pasta” for its versatility as a base in all sorts of dishes, bulgur has more fiber than quinoa, oats, millet, buckwheat and corn. (See recipe for Bulgur Breakfast Bowl)

Fine bulgur needs little cooking, rather steeping in boiling water only. (See recipe for Falafel Salad)

 

Coarse bulgur takes 20 minutes to cook.  1 cup dry bulgur plus 2 cups water yields 3 cups cooked.

 *Lemony Bulgur Muffins

 (Makes 12)

Bring water and bulgur to a boil in a small saucepan.  Lower heat, cover and simmer 12 minutes.  Drain excess water.  Remove to a bowl and cool. 

1 cup water

1/3 cup bulgur

In a small bowl or cup, combine raisins and lemon juice.

1/3 cup golden raisins

2 tablespoon lemon juice

In a 1 pint measuring cup, combine oil and yogurt.

3 ounce olive oil

1 cup nonfat plain yogurt

In a separate bowl, mix dry ingredients, flours, baking powder, and salt.  Add lemon zest.

1 ¾ cup all-purpose flour

1 ¾ cup whole wheat flour

1 tablespoon & 1 ½ teaspoon baking powder

1/8 teaspoon salt

1 tablespoon lemon zest

In bowl of electric mixer, mix egg and sugar.  Beat until fluffy.

½ cup sugar

1 egg

Add cooked bulgur.  Alternately add dry ingredients and liquid ingredients to mixing bowl, stirring just until mixed.  Stir in raisins.

Fill greased muffin tin with batter, each with ¼ cup & 1 tablespoon batter.  Bake at 375 F. for 23 minutes.  Cool in pan 5 minutes-then cool on rack.

*Recipe from Specialty Food Association

 

Buckwheat-Switch Your Whole Grains Up a Notch

This is the first of a series of posts meant to encourage eating a variety of whole grains. Whole grains, like vegetables, present unique nutrient profiles. Why eat a variety? Just as spinach offers different nutrients than cauliflower, oats afford different nutrients than popcorn. Variety is good!

Buckwheat is the only grain known to have high levels of the antioxidant Rutin that prevents LDL cholesterol from blocking the blood vessels. When buckwheat is on the list, it's almost always whole grain.

Buckwheat is not wheat. It is gluten free. Gluten free flours work best in muffins, cookies and pancakes.

  Buckwheat and Fig Fruitcake

Groats cook in the instant pot in 2 minutes. Let cooker naturally release pressure for 5 minutes. Buckwheat kernels take 20 minutes to cook on stove top. Mix 1 part hulled "groats" with 4 parts water.

Check the label on Soba Noodles to make sure they are all buckwheat.

Kasha is roasted buckwheat groats, the hulled and crushed kernels. To toast buckwheat groats, cook in a large dry skillet over medium high heat, stirring frequently, until brown and fragrant, about 5 minutes.

Greek Kasha Salad

(1 1/2 cups-Serves 3)

Heat olive oil in a non-stick cast aluminum pan.  Add shallots, pepper and celery.  Saute 2 minutes.
2 tablespoon shallots, diced
1/4 cup sweet yellow pepper, diced
2 tablespoon celery leaves and ribs, finely diced
1 teaspoon olive oil

Add garlic and seasoning.
1 clove garlic, crushed and minced
1/4 teaspoon Italian seasoning
3/4 teaspoon fresh minced oregano

Add dry kasha and water.  Bring to a boil;  lower heat and simmer until water is absorbed, about 8 minutes.
1/4 cup kasha
3/4 cup water

Stir in lemon zest and parsley.  Remove from heat.
1/2 teaspoon lemon zest
2 teaspoon parsley, minced

Refrigerate kasha mix.  Before serving, stir in zucchini, tomatoes, olives and dressing.
1/4 cup zucchini, diced
1/3 cup grape tomatoes, halved
1/4 cup black olives, sliced
1 1/2 tablespoon white vinegar
1 1/2 teaspoon lemon juice
1 teaspoon olive oil

Garnish with feta cheese.
1/3 cup crumbled feta. 

 

 

 

Bean & Apple Soup with Salmon

Slow cook dry beans in apple juice, then add salmon for an easy, satisfying meal. My Moms' home delivered meals come with a 6 ounce can of juice. Since she drinks the milk with her meal, there's always a stash of juice to enjoy later.  This was a good way to do that!  Apple juice is also good in chili.

Bean & Apple Soup with Salmon

(3 servings, about 1 cup each) 

1 cup dry beans, soaked in water overnight


Chop apple, garlic and fennel. 
1 medium apple
1 large clove of garlic
1/3 cup fennel

In bowl of crock pot, combine apple juice and water with vegetable-apple mix and beans. Cook on high 8 hours or more. Add more water if necessary later in the day to prevent drying.
12 ounce apple juice
1 cup water

Just before serving, flake salmon onto soup and stir to combine. 
5 ounce cooked salmon

   

Rachael's Cauliflower Feta Soup

This Rachael Ray soup recipe is a simple and delicious way to use that white head of "cabbage with a college education". The soup has just 5 ingredients and takes less than 45 minutes to prepare. It's a good source of calcium and Vitamin C. The pomegranate arils are a festive "extra" though quite tasty even when heated in the soup.

Cauliflower Feta Soup

(4 servings: about 1 cup each) 

Over medium heat, saute cauliflower and garlic in olive oil for 5 minutes.
1 tablespoon olive oil
1 head cauliflower, cut into florets
2 cloves garlic

Add stock.  Bring to a boil, cover and reduce heat. Cook for 20 minutes.
4 cups low sodium vegetable stock

Stir feta into soup.
1 1/4 cups reduced fat feta cheese
Puree soup in blender, 2 cups at a time.  Remove center of blender lid to blend.  Cover lid with a clean cloth to prevent splashes.

If desired, garnish with pomegranate seeds
Pomegranate arils
  

 

Power Cooker Brazilian Beans & Brown Rice

It's already a powerful combination of fiber rich and anti-inflammatory foods. Cooking this recipe in a multi-functioning pressure cooker saves time and equipment. In just a little over an hour, the vegetables were sauteed, beans and rice cooked and sauce infused into the flavorful meal combo. Here's how I did it:

Brazilian Beans with Brown Rice

Serves 4

Saute peppers, celery, carrots, onion and garlic in olive oil 5 minutes.
1/4 cup sweet red and orange peppers, seeded and diced
1/4 cup celery with leaves, diced
1/2 cup carrots, peeled and diced
2 tablespoon onion, diced
2 tablespoon garlic, minced
1 tablespoon olive oil

Add spices. Stir and cook 1 minute. Cancel saute function.
1/2 teaspoon cumin
1/2 teaspoon smoked paprika
1/8 teaspoon coriander

Add beans, brown rice, broth and bay leaf. Lock lid on cooker. Cook at medium pressure for 30 minutes. Release pressure and remove lid.
2 cups vegetable broth, low sodium
1/2 cup dried black beans
1/3 cup brown rice
1 bay leaf

Remove bay leaf. Stir in molasses, tomatoes, paste, juice and apricots. Heat and stir (I chose the saute function for 5 minutes).
2 tablespoon tomato paste
4 teaspoon black strap molasses
1/3 cup diced tomatoes in juice
3 tablespoon orange juice
1/4 cup dried apricots, diced