Have your family start the day with a breakfast of cooked bulgur. With nuts and fruit, this recipe makes a satisfying and nutritious meal. Vary the fruit depending on what is in season. For a great nutty flavor, toast the bulgur before simmering.
1 cup uncooked bulgur
½ teaspoon salt
¼ teaspoon ground cinnamon
⅓ cup chopped, dried apricots
⅓ cup dried cranberries
2 ripe nectarines, each cut into 10 wedges
1 cup fresh blueberries
¼ cup pecans, chopped
8 teaspoons brown sugar
1 cup calcium fortified vanilla soy milk or low-fat cow's milk, optional
Before you begin: Wash your hands.
- Heat a heavy bottomed non-stick medium skillet (9½-inch) on medium heat.
- Rinse the bulgur in a strainer. Put the bulgur in the dry, heated skillet, stirring occasionally while the bulgur is wet. As the bulgur dries, stir often, and toast until dry, lightly browned and fragrant.
- Pour in 3 cups water and add the salt, cinnamon, apricots and cranberries.
- Bring the mixture to a boil, then turn the heat down to medium-low, cover and let simmer for 20 minutes or until the water is absorbed.
- Remove from the heat and pour into 4 bowls.
- Arrange 5 nectarine slices on top of each bowl of bulgur, spoke-fashion. Sprinkle ¼ cup blueberries between the nectarines.
- Put 1 tablespoon of chopped pecans in the center. Sprinkle 2 teaspoons of brown sugar over the top. If desired, pour ¼ cup of milk over the top.
Use seasonal fruits. For example, in fall and winter cook the bulgur with dried pears and currants or dried apples and raisins. Top with fresh pear slices and chopped apples and sprinkle with walnuts. Substitute pure maple syrup or honey for sugar.
Cook the bulgur and fruit mixture the night before and store overnight in the refrigerator. In the morning reheat it with some milk in the microwave and then top it with the fruit, nuts and sugar. Use roasted nuts on top for more flavor
Serving size: 1 bowl
Calories: 320; Total Fat: 6g; Saturated Fat: 0.5g; Cholesterol: 0mg; Sodium: 300mg; Total Carbohydrate: 64g; Dietary Fiber: 11g; Protein 6g.
From "Cooking Healthy Across America" by American Dietetic Association and Food and Culinary Professionals, a Dietetic Practice Group of ADA. John Wiley and Sons, 2005.