Bulgur....it's whats for breakfast

Oatmeal is a go-to for breakfast because it's quick and delicious lending itself nicely to brown sugar, raisins and fresh fruit. However for those who crave more savory breakfast items bulgur is a great option.

Bulgur is very similar to oatmeal nutrition-wise. It contains a few more calories (80g per half cup vs 70g in oatmeal) but makes up for it by providing twice as much fiber (4g vs 2g.)

The difference in calories is a bit more dramatic at dinner time as 1/2 cup brown rice contains 110 calories and only 2g of fiber. However, all whole grains are superior to refined grains (white rice, crisped rice cereal, cream of wheat) as they lower your risk for heart disease, diabetes and colon cancer while improving digestion.

I whipped this up in my kitchen this morning before work so I can vouch for its quick and easiness. Feel free to add carrots, bell peppers or any other veggies.

Ingredients:
Two stalks celery, chopped
1 cup bulgur
1/2 onion
1 tsp minced garlic
1 tbsp olive oil

Directions:
Bring 2 cups of water to a boil. Add bulgur reduce to a simmer and cover. Cook for 12 minutes
While bulgur is cooking sautee onions, celery and garlic in olive oil. Once onions begin to brown add 1/2 cup of water and cover until celery softens (a minute or so).
Remove bulgur from stove, fluff with a fork and add to onion mixture.

Bulgur Greek Salad

I’ve been doing Tone It Up more than six months and, although it’s one of the alternative protein sources the girls recommend, I hadn’t tried bulgur until last night!

The Bulgur Greek Salad is easy and delicious, although the term “salad” may be misleading since there’s no lettuce. Oh and the term “easy” may also be misleading since I was missing a few ingredients. Feel free to correct me:)

Ingredients:

1 ½ cups bulgur

3 cups boiling water

¼ cup and 2 tbsp lemon juice, divided

1 ¼ cup cooked chicken breast (or dry fried tofu http://laralostlbs.blogspot.com/2011/09/tofu-not-as-scary-as-it-sounds.html)

1 ¼ chopped cucumber

½ cup cherry tomatoes halved

1/3 cup greek olives

¼ minced fresh parsley

¼ cup roasted sweet red peppers, drained and chopped

¼ cup chopped red onion

3 tbsp minced fresh basil and olive oil

¼ tsp dried oregano and pepper

1/8 tsp cayenne pepper

¼ cup crumbled feta cheese

1 tsp salt, divided

Directions:

Boil bulgur in 3 cups water, ¼ cup lemon juice and ½ tsp salt for about 30 mins (or until most of the liquid is absorbed.)

In a large bowl combine the chicken, cucumber, tomatoes, olives, parsley, red peppers, onion and basil. Stir in bulgur.

In a small bowl, whisk the oil, oregano, pepper, cayenne and remaining lemon juice and salt. Pour over bulgur mixture, sprinkle with cheese.

It makes about 4 servings. (The picture above is two servings, one saved for lunch today:)