By Anne Palumbo
Sometimes it pays to be less refined and coarse, especially when it comes to nutrition.
I’m barking about whole grains—an unrefined grain that truly deserves a bark-out because they’re so darn good for us. Good as they are, however, most Americans are not meeting the recommended intake of at least three servings a day, says the USDA. Too costly, too unfamiliar, too hard to find, we protest.
Understood. Whole grains can be all those things. But give them a chance. There are plenty to try; they all provide a variety of health benefits; and, over time, they may improve your health and longevity After years of eating many, I do have my favorites and one them is whole-grain bulgur. It’s versatile, tastes mildly nutty, cooks quickly and brims with nutrients. Bulgur is a standout source of fiber, providing nearly 20% of our daily needs per serving.
Although widely known for preventing constipation, fiber’s myriad benefits may surprise you. Multiple studies suggest, for example, that fiber may help reduce heart disease by lowering cholesterol and blood pressure.
What’s more, fiber can help regulate blood sugar levels by slowing down the absorption of sugar into the blood stream. This slowdown not only reduces the risk of diabetic complications, but may also prevent or delay the onset of Type 2 diabetes. Does fiber reduce the risk of colon cancer? Possibly. Current research indicates that a high-fiber diet, especially one rich in whole grains, can help support regular bowel movements, maintain a healthy gut and potentially prevent cancer-causing changes in the colon. A final fiber bark-out: This slow-to-digest nutrient can contribute to weight management and loss. Those chips in the pantry? Ugh, your gut protests, we’re still dealing with the bulgur you just ate. Flavorful and slightly chewy, bulgur is naturally low in fat, sodium, and cholesterol. An average serving has 150 calories, about 6 grams of protein, and a remarkable amount of bone-strengthening manganese.
Helpful Tips
Bulgur, made from cracked wheat berries, is not gluten free. Cooked bulgur lasts around five days in the fridge. If your current diet is low in fiber-rich foods, you’ll want to introduce yourself to foods like bulgur slowly, as too much too fast can cause bloating and discomfort. Drink plenty of water to aid digestion.
Bulgur Salad with Tomatoes, Cucumbers, Parsley, and Mint
Serves 6 — Adapted from kaylinskitchen.com
Ingredients
2½-3 cups cooked bulgur
3 tablespoons fresh lemon juice zest of one lemon (optional)
2 garlic cloves, minced
1 teaspoon kosher salt
(divided); ¼ teaspoon coarse
black pepper
¼ cup olive oil
1 cup chopped parsley
½ cup chopped mint leaves
½ cup sliced scallions
2 cups chopped tomatoes
1½ cups chopped cucumbers
½ – ¾ cup crumbled feta or goat cheese
Instructions
1. Make the bulgur according to package directions. Drain off any excess water and set aside to cool.
2. Meanwhile, combined the chopped tomatoes and cucumbers in a medium bowl with ½ teaspoon salt. Stir, and let the mixture rest for 10 minutes until you’re ready to mix salad. Strain off and discard any water that has accumulated in the bottom of the bowl.
3. In a large bowl, whisk together the lemon juice, zest, garlic, remaining salt, pepper, and olive oil. Add the parsley, mint, scallions, tomatoes, cucumber, and bulgur and toss to combine. Chill until ready to serve. Top servings with crumbled cheese.
Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.