Muffins

Most muffins are really terrible! Fun of bleached flour, fat and corn syrup! But, today I found this recipe online, that just sounded wonderful! We'll be whipping up a batch, with our home-made yogurt, for breakfast tomorrow!

Baby Bran Muffins

We make these muffins without the topping and with 100% whole wheat. We take them hiking and on long car trips and the kids just love them. (The adults love them too!)

More about 5 Veggies

5 Veggies That Make Any Salad Super Healthy

5 Servings of Vegetables A Day?

I'm interested in feed-back on how you fit five servings of vegetables into your diet? We serve a vegetable or two with lunch and dinner, but what else do you do? I'm interested in how families, especially those with children, have fit this into their meal plans. I'll be adding all your ideas here as well as leaving them in the comment section.

1. Have bowl of raw veggies on the table for snacking. Carrots, Bell peppers, cauliflower, cherry tomatoes.... I would definitely not serve them with salad dressing or dip! That would add too many unwanted calories! (I also have a bowl of pecans or almonds on the table at all times!)

2. Serve a vegetable, but also include mushrooms or grated vegetable in the main dish.

3. Serve zucchini bread for breakfast.

4. Serve a vegetable dessert!!

Bulgur

We have recently added this staple to our diet and are really enjoying it!

The following definition comes from Wikipedia.

Bulgur (known as pourgouri in Greece and as burghul in countries of the Middle East and North Africa) is made from several different wheat species, but most often from durum wheat.

The key attributes of traditional bulgur production are that the grain is parboiled, dried (usually by spreading in the sun) and then de-branned. Bulgur is often confused with cracked wheat, which is made from crushed wheat grains which have not been parboiled. Although traditionally de-branned, bulgur and cracked wheat products available in shops may or may not have had their bran removed. Thus there are whole-grain, high-fiber versions of each. Bulgur is most often found in Turkish, Middle Eastern, Indian and Mediterranean dishes. It has a light and nutty flavor.

Bulgur can be used in pilafs, soups, bakery goods, or as stuffing, but is best known as a main ingredient in tabouli salad and kibbeh. Its higher nutritional value makes it a good substitute for rice or couscous. In Indian cuisine, bulgur or daliya is also used as a cereal with milk and sugar.

Bulgur is more nutritious than rice and couscous. Bulgur has a glycemic index of 46. (Learn more about glycemic index)
100 grams unprepared bulgur contains approximately:
Energy: 1500 kJ (360 kcal)
Dietary fiber: 8 g
Protein: 12.5 g
Carbohydrate: 69 g whereof 0.8 g sugars
Fat: 1.75 g whereof 0.2 g saturated fat

Today, our family had a meal that consisted of Poached Wild Alaskan Salmon, Bulgar Pilaf and Roasted Yellow Squash. Everyone ate and ate! Yum!

Bulgar Pilaf

2 Tablespoons of Olive Oil
1 teaspoon of chopped garlic
1 Cup Bulgur

Brown bulgur in olive oil. Set aside.

2 Tablespoons of Olive Oil
2 cups of green onion

Saute onion in olive oil; mix with bulgur in saute pan.

Add:

2 cups chicken stock (I use organic)
1.5 teaspoons of ground coriander
Pinch of cinnamon
1 teaspoon of salt
2 teaspoons of chopped fresh mint

Add all ingredients except the mint and additional salt to taste. Cover pan and simmer for 10 minutes. Add mint, cover and continue simmering for an additional 10 minutes or until tender. Add salt as desired.

Wheat Pilaf from Bob's Red Mill

2 Tablespoons Butter (I use olive oil)
1/2 lb. sliced Mushrooms
1/2 t. Salt
1 cup Bob's Red Mill Bulgur
2 cups Water

Saute onions and mushrooms in butter until brown. Stir in bulgur and salt, then stir for about 1 minute. Add water and bring to a boi, stirring constantly. cover and place in 305 degree oven for 20-25 minutes.

More Links

Bulgur Lentil Salad

Lentils with Bulgur Wheat and Carmelized Onions

Tabbouleh

I'll be back soon to add more recipes for this yummy staple!