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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"As for the garden of mint, the very smell of it alone recovers and refreshes our spirits, as the taste stirs up our appetite for meat."
-Pliny, Roman Historian

The refrigerator light goes on...

Once again, foods from the Mediterranean make the best recipes and the healthiest foods. Many of them have much more oil in them than necessary, however and this recipe is an example of how to make small changes. Here the combination of the robust sesame oil with just a touch of honey brings out the other flavors and the oil doesn’t dominate.

Bulgur Wheat

To make bulgur, the wheat kernels are steamed or parboiled until they are soft. They are then dried and crushed into particles which are separated into different sizes by sifting. Bulgur wheat has the nutty flavor of wheatberries but because it has been softened it is easier to eat, unlike cracked wheat or wheatberries which require cooking first. Beyond tabbouleh, bulgur wheat can be used as a substitute for almost any rice dish.

Cooked bulgur has an amazing amount of fiber with over 4 grams in a half cup serving.

2 ounces bulgur = 194 calories, <1g fat, 0g sat fat, 0g mono fat, 7g protein, 43g carbohydrates, 10mg sodium, 0mg cholesterol


 

Tabbouleh



Servings = 4 | Serving size =about a cup

Cooking Time = 30 Minutes

This recipe can be multiplied by 3.

This recipe keeps well for a maximum of 48 hours.

2 cups water
1 cups bulgur wheat
3 lemons
1 tsp honey
1 Tbsp dark sesame oil
1/4 cups white onion
2 Tbsp fresh mint
1/2 cups curly parsley
1 lbs tomato

Place the water in a small sauce pan over high heat and bring to a boil.

Pour boiling water over the bulgur wheat and stir. Let stand for about 15 minutes stirring occasionally.

While the bulgur is soaking stir together the lemon juice, honey, sesame oil, onion, mint, parsley and tomato.

Place the bulgur in a strainer and gently squeeze out the excess water.

Place in the dressing and toss until well mixed.

Chill.

Nutrition Facts

Serving size = about a cup

Servings = 4

.

Amount Per Serving

Calories 191 Calories from Fat 36
  % Daily Value
Total Fat 4g 6%
    Saturated Fat 1g 3%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 0mg 1%
Sodium 17mg 0%
Total Carbohydrates 37g 12%
    Dietary Fiber 8g 34%
    Sugars 6g  
Protein 6g  
Vitamin A 32% Vitamin C 69%
Calcium 4% Iron 20%
Vitamin K 133 mcg Potassium 519 mg
Magnesium 77 mg