Research in Vegetables, Grains, Seeds and Nuts                             Highbridge Home Church
If youre looking for low-cost ways to add fiberand protein to yourdiet,       and        loseweight, this grain is astaple...
Bulgur is a common ingredient inArmenian, Syriac, Turkish, Middle Eastern, and Mediterraneandishes.                       ...
Bulgur wheat is typically madewith durum wheat that has beencoarsely milled. Since only the huskis removed during the mill...
Because the husk has beenremoved, bulgur wheat requiresless soaking than whole wheat andcan be easier to cook with. Bulgur...
Bulgur has more fiber thanoats, buckwheat, or corn. Plus, itsquick cooking time and mild flavormake it ideal for those new...
Bulgur can help keep yourdigestive tract healthy. Theinsoluble fiber it contains absorbswater,       promoting        fast...
One cup of bulgur has fewercalories, less fat, and more thantwice the fiber of brown rice. Ithas a light, nutty flavor.   ...
Its high nutritional value makes it agood substitute forpasta, couscous, or rice, is oftenmistaken for rice because it can...
Bulgur is a great source of fiberthat helps to improve colon health.It may also help minimize the riskof certain cancers o...
Bulgur wheat can also offerprotection against breast cancer.Moreover, it is packed withmagnesium that affects theproductio...
Other health benefits of bulgurinclude: Helps those with diabetes. Improvement of mental health Helps prevents gallston...
Another health benefit of bulgurwheat is that it has one of thehighest mineral contents of anyfood. It is rich iniron, pho...
Its available in three grinds --coarse, medium, and fine.                            Bulgur
Coarse bulgur can be used inpilafs, soups, bakery goods, or asstuffing. In breads, it adds awhole grain component.        ...
Medium-grind bulgur is used incereals. In Indian cuisine, bulguror daliya is also used as a cerealwith milk and sugar.    ...
The finest grind of bulgur issuited to the popular cold MiddleEastern salad called tabbouleh.                            B...
A popular South Americancarnival food, Bulgur is oftenprepared with flower pollen andtapioca syrup and fried inpatties.   ...
Because bulgur is already partiallycooked, little time is needed forpreparation: Combine a half cup ofbulgur with one cup ...
For cold salads, soak bulgurbefore using: Pour boiling waterover bulgur, in a three-to-oneratio. Soak for 30 to 40 minutes...
 1 cup low-fat (1%)  milk, plus more for  serving 1/2 cup medium-grind  bulgur 1/4 cup raisins 1/4 teaspoon salt 1 to...
In a mediumsaucepan, combinemilk, bulgur, raisins, salt, and 1 cup water; bringto a boil. Reduce heatto medium, andsimmer,...
Divide between twobowls; sprinkle withbrown sugar. Serveporridge warm withstrawberries, ifusing, and milk totaste.        ...
 1/2 cup cracked bulgur 3/4 cup boiling water Coarse salt and freshly ground    pepper   1 (15-ounce) can    chickpeas...
Place bulgur in a heatproof bowland add boiling water. Season witha pinch of salt and cover with aplate until water is abs...
Meanwhile, pulsecarrots, garlic, and pistachios ina food processor until coarselychopped. Drizzle in oil andprocess until ...
Stir pesto intobulgur mixture.Squeeze withlemon andadjustseasoning, ifnecessary.Carrot-Pistachio Pesto with Bulgur and Chi...
 2 tablespoons extra-virgin olive    oil, plus more for drizzling   1 medium carrot, finely    chopped   1 celery stalk...
Heat oil in a medium saucepanover medium heat. Cook carrot,celery, and shallot until tender,about 6 minutes. Add water and...
Stir in bulgur, and cook, partiallycovered, until bulgur is tenderbut still slightly chewy, about 5minutes.               ...
Drizzle with vinegar to taste.Season with salt and pepper.Drizzle with oil, and season withpepper.               Lentil an...
 1 cup uncooked bulgur  wheat 1 1/2 cup boiling water 1/2 cup hazelnuts 3 cups packed baby  arugula 1 cup pomegranate...
In a large bowl, combine bulgurand water, cover and set asideuntil water is absorbed, about 30minutes. Bulgur With Arugula...
Preheat oven to 350°F. Spreadhazelnuts on a rimmed bakingsheet and toast until lightlygolden, 10 to 12 minutes. Wrapnuts i...
Set aside until cool enough tohandle and then chop them.Stir arugula, pomegranateseeds, celery and hazelnuts intobulgur. S...
Store bulgur in a screw-top glassjar in the refrigerator; it will keepfor months.                               Bulgur
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  • Bulgur

    1. 1. Research in Vegetables, Grains, Seeds and Nuts Highbridge Home Church
    2. 2. If youre looking for low-cost ways to add fiberand protein to yourdiet, and loseweight, this grain is astaple in theMediterranean diet, andyou should include it inyours. Our grain of theweek is bulgur. Bulgur
    3. 3. Bulgur is a common ingredient inArmenian, Syriac, Turkish, Middle Eastern, and Mediterraneandishes. Bulgur
    4. 4. Bulgur wheat is typically madewith durum wheat that has beencoarsely milled. Since only the huskis removed during the millingprocess, bulgur wheat contains allthe same nutrients and vitamins aswhole wheat. Bulgur
    5. 5. Because the husk has beenremoved, bulgur wheat requiresless soaking than whole wheat andcan be easier to cook with. Bulgurwheat is a nutrient dense complexcarbohydrate that is high in fiberand low-fat protein. Bulgur
    6. 6. Bulgur has more fiber thanoats, buckwheat, or corn. Plus, itsquick cooking time and mild flavormake it ideal for those new towhole grain cooking. Its ability tofill you up with few calories is greatfor weight-loss dieters. Bulgur
    7. 7. Bulgur can help keep yourdigestive tract healthy. Theinsoluble fiber it contains absorbswater, promoting fasterelimination of waste, whichprevents the formation of anenvironment that promotes thedevelopment of carcinogens. Bulgur
    8. 8. One cup of bulgur has fewercalories, less fat, and more thantwice the fiber of brown rice. Ithas a light, nutty flavor. Bulgur
    9. 9. Its high nutritional value makes it agood substitute forpasta, couscous, or rice, is oftenmistaken for rice because it can beprepared in a similar manner. Itstexture is more like couscous. Inthe U.S. it is often used as a sidedish. Bulgur
    10. 10. Bulgur is a great source of fiberthat helps to improve colon health.It may also help minimize the riskof certain cancers of the colon. As asuggestion, you can substitutebulgur with cinnamon to maintainhealthy function of the colon. Bulgur
    11. 11. Bulgur wheat can also offerprotection against breast cancer.Moreover, it is packed withmagnesium that affects theproduction of insulin, thereby iseffective in lowering diabetes. Bulgur
    12. 12. Other health benefits of bulgurinclude: Helps those with diabetes. Improvement of mental health Helps prevents gallstones in women Helps prevent heart disease, and cancer Helpful in treating constipation Bulgur
    13. 13. Another health benefit of bulgurwheat is that it has one of thehighest mineral contents of anyfood. It is rich iniron, phosphorus, zinc, manganese, selenium and magnesium. Bulgur
    14. 14. Its available in three grinds --coarse, medium, and fine. Bulgur
    15. 15. Coarse bulgur can be used inpilafs, soups, bakery goods, or asstuffing. In breads, it adds awhole grain component. Bulgur
    16. 16. Medium-grind bulgur is used incereals. In Indian cuisine, bulguror daliya is also used as a cerealwith milk and sugar. Bulgur
    17. 17. The finest grind of bulgur issuited to the popular cold MiddleEastern salad called tabbouleh. Bulgur
    18. 18. A popular South Americancarnival food, Bulgur is oftenprepared with flower pollen andtapioca syrup and fried inpatties. Bulgur
    19. 19. Because bulgur is already partiallycooked, little time is needed forpreparation: Combine a half cup ofbulgur with one cup of liquid andsimmer for 15 minutes. Let standfor another ten minutes. Fluff witha fork. It triples in volume. Bulgur
    20. 20. For cold salads, soak bulgurbefore using: Pour boiling waterover bulgur, in a three-to-oneratio. Soak for 30 to 40 minutes.Drain away excess water. If youlike your bulgur chewier, let it sitlonger to absorb more water. Bulgur
    21. 21.  1 cup low-fat (1%) milk, plus more for serving 1/2 cup medium-grind bulgur 1/4 cup raisins 1/4 teaspoon salt 1 to 2 tablespoons brown sugar sliced fresh strawberries, for serving (optional) Breakfast Bulgur Porridge
    22. 22. In a mediumsaucepan, combinemilk, bulgur, raisins, salt, and 1 cup water; bringto a boil. Reduce heatto medium, andsimmer, stirringoccasionally, untilbulgur is tender andmixture is theconsistency of Breakfast Bulgur Porridgeoatmeal, 10 to 15minutes.
    23. 23. Divide between twobowls; sprinkle withbrown sugar. Serveporridge warm withstrawberries, ifusing, and milk totaste. Breakfast Bulgur Porridge
    24. 24.  1/2 cup cracked bulgur 3/4 cup boiling water Coarse salt and freshly ground pepper 1 (15-ounce) can chickpeas, rinsed and drained 1 scallion, thinly sliced 1/4 cup dried fruit, such as currants, golden raisins, or  1/4 teaspoon chopped garlic chopped apricots (about 1 small clove) 1/2 cup fresh mint leaves, torn if  1/4 cup shelled large pistachios, toasted 2 medium carrots, peeled and  1/4 cup extra-virgin olive oil chopped (1 cup)  1 lemon wedge Carrot-Pistachio Pesto with Bulgur and Chickpeas
    25. 25. Place bulgur in a heatproof bowland add boiling water. Season witha pinch of salt and cover with aplate until water is absorbed andbulgur is tender, about 30 minutes.Fluff with a fork. Stir in chickpeas,scallion, dried fruit, and mint.Carrot-Pistachio Pesto with Bulgur and Chickpeas
    26. 26. Meanwhile, pulsecarrots, garlic, and pistachios ina food processor until coarselychopped. Drizzle in oil andprocess until combined. Seasonwith salt and pepper.Carrot-Pistachio Pesto with Bulgur and Chickpeas
    27. 27. Stir pesto intobulgur mixture.Squeeze withlemon andadjustseasoning, ifnecessary.Carrot-Pistachio Pesto with Bulgur and Chickpeas
    28. 28.  2 tablespoons extra-virgin olive oil, plus more for drizzling 1 medium carrot, finely chopped 1 celery stalk, finely chopped 1 shallot, thinly sliced 6 cups water 1 cup green or brown lentils, rinsed and picked over 1/2 cup bulgur wheat 2 to 3 tablespoons red-wine vinegar Coarse salt and freshly ground pepper Lentil and Bulgur Soup
    29. 29. Heat oil in a medium saucepanover medium heat. Cook carrot,celery, and shallot until tender,about 6 minutes. Add water andlentils, and bring to a boil. Reduceheat, and simmer, partiallycovered, until lentils are tender,about 20 minutes. Lentil and Bulgur Soup
    30. 30. Stir in bulgur, and cook, partiallycovered, until bulgur is tenderbut still slightly chewy, about 5minutes. Lentil and Bulgur Soup
    31. 31. Drizzle with vinegar to taste.Season with salt and pepper.Drizzle with oil, and season withpepper. Lentil and Bulgur Soup
    32. 32.  1 cup uncooked bulgur wheat 1 1/2 cup boiling water 1/2 cup hazelnuts 3 cups packed baby arugula 1 cup pomegranate seeds 1 stalk celery, thinly sliced Bulgur With Arugula, Pomegranate And Hazelnuts
    33. 33. In a large bowl, combine bulgurand water, cover and set asideuntil water is absorbed, about 30minutes. Bulgur With Arugula, Pomegranate And Hazelnuts
    34. 34. Preheat oven to 350°F. Spreadhazelnuts on a rimmed bakingsheet and toast until lightlygolden, 10 to 12 minutes. Wrapnuts in a clean dish towel andrub them together to removeskins.Bulgur With Arugula, Pomegranate And Hazelnuts
    35. 35. Set aside until cool enough tohandle and then chop them.Stir arugula, pomegranateseeds, celery and hazelnuts intobulgur. Serve. Bulgur With Arugula, Pomegranate And Hazelnuts
    36. 36. Store bulgur in a screw-top glassjar in the refrigerator; it will keepfor months. Bulgur

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