Bulgur-Blueberry Salad (Perfect for Spring/Summer Cookouts!)

I often get asked about bulgur at work; "what is it?" and "how do I use it?".  To be honest, before making this recipe last year I had never used bulgur and didn't know much about it.  All I really knew was that it's a whole grain and that it's used in the Middle Eastern dish tabbouleh.  But now that I've learned about the amazing qualities (in regards to taste, versatility and nutrition) of this wholesome grain I like to tell people if you're looking for a new whole grain to use as the weather gets nicer and you start craving fresh, delicious salads, move over quinoa....bulgur is here! One serving of bulgur, which is 1/4th cup dry, provides a whopping 7 grams of fiber and 5 grams of protein. Not bad for a grain.  In fact, that's pretty stellar.

I found this recipe on a rack the store where I work, and thought it looked pretty and would be a great way for me to get "introduced" to bulgur.  I wasn't sure I would like it, but to be honest, this was one of the best salads I have ever tasted.  The sweetness from the blueberries, combined with the savory taste of the feta, and the healthy fats from the walnuts......let me tell you, it was a winning combination!

 Blueberry-Bulgur Salad

(Serves 8)

1/2 cup bulgur wheat

1.5 cups blueberries

4 ounces reduced fat feta

1/2 cup toasted walnuts

1/2 cup chopped parsley

1/2 cup diced red bell

1/4 cup basil

Dressing

2 tbsp. fresh lemon juice

2 tsp. balsamic vinegar

1/2 tsp. sugar

1/2 tsp. dijon mustard 

2 tbsp. extra virgin olive oil

Directions

1.  Cook the bulgur as directed on package.  Once cooled, add blueberries, feta, walnuts, parsley, basil, pepper, onion, and mix. 

2.  In a small bowl whisk together lemon juice juice, vinegar, sugar and mustard.  Whisk in oil; season with salt and pepper to taste.  Drizzle on salad; toss to coat.  Cover and refrigerate at least one hour before serving.

** NOTE:  If you are following a low FODMAPs diet you will want to replace the bulgur with a non-wheat grain, such as quinoa.  

Estimated Nutrition Fact for 1-serving, or 1/8th of the salad

Nutrition Highlights:  Low fat, good source of fiber and vitamin A, excellent source of vitamin C.  And even that small amount of iron (5% DV) will be absorbed better because of the vitamin C.  Did you know that?!

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We served this salad with Sweet and Savory Grilled Chicken.  This would be a great combination for your next get together this spring or summer (although any lean protein would pair well with this salad)

QUESTION:  Have you ever used bulgur?  Share your favorite recipe in the comment section, if you'd like!

Thanks for reading.

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

Increase Your Iron Absorption with this Kale and Grapefruit Salad

Last week it was cauliflower, but this week I'm devoting a post to kale.  Ok, so this is not my first kale-devoted post. In fact, just recently I posted about my new found love for frozen kale in smoothies.  What can I say? I love it!  And while it may be true that my body can't handle a lot of this (once again) cruciferous vegetable, I seem to be able to to manage a serving or two on occasion.  Similar to cauliflower, kale has been in the spotlight recently both for its "Super Food" powers and for it's versatility in the kitchen.  Chefs are taking note.


Remember the kale salad I made at Thanksgiving?  It was wonderful.  I mean, both Nick and my dad ate it, so it had to be good!

This kale salad is very similar, but much more simple, really.  The great thing about pairing a green vegetable like kale with a citrus fruit like grapefruit (or oranges in the case above) is that the vitamin C from the grapefruit will aid in non-heme (basically non-meat) iron absorption.  So for those of you who don't get enough iron from meat, poultry, fish, do yourself a favor and pair your dark greens with some citrus!

Kale and Pink Grapefruit Salad

Courtesy of The Columbus Dispatch

Makes 4 servings

Ingredients

1 pink or red grapefruit **

2 Tbsp. EVOO**

Salt and pepper to taste

8 cups thinly sliced kale (ribs and center stems removed)

Directions

Cut the peel and white pith from the grapefruit.  Working over a small bowl, cut between the membranes to release the segments into the bowl.

Squeeze juice from the membranes into the bowl.  Strain the juice into another small bowl (you should have about 1/4 cup juice total).

Whisk oil into juice.  Season to taste with salt and pepper.

Place kale in a large bowl.  Drizzle with 3 Tbsp. dressing.  Toss to combine.  Let stand at room temperature at least 30 minutes and up to 2 hours.

Toss salad again.  Arrange grapefruit segments over the salad.  Drizzle with remaining dressing and serve.

**NOTE:  I used garlic EVOO to add a bit more flavor.  Is that weird?! Also, if you are following a Low FODMAPs diet, use oranges instead of grapefruit, or just be sure to eat only a couple slices of the grapefruit, as they do contain fructans.

Nutrition Facts: Per serving; 153 calories, 5 grams protein, 19 grams carbohydrates, 3 grams fiber, 8 grams fat, 0 cholesterol, 58 grams sodium (this will vary depending on the amount of salt you add)

If you follow a low FODMAPs diet you may be surprised that kale is actually not off limits.  Ok, maybe I'm the only one who was surprised when I saw this on my new low FODMAPs iphone app?

I mean, kale is a cruciferous vegetable, such as cauliflower, cabbage, and broccoli, so I assumed it was off limits, but alas it is not!  But please, be warned, if you eat more than a cup it may cause side-effects (well, it does for me at least, ie: flatulence and bloat......sorry Nick).


QUESTION:  Do you like kale in your salads? Which do you prefer, kale or spinach?  I think for me it depends on the application, most often I prefer kale.

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.