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24 July, 2017

Colorful Bulgar Salad

Mental Health Benefits 

In Mediterranean countries, bulgur is often used like rice. With its nutty flavor and light texture, this cereal grain offers an inexpensive source of low-fat protein. Because bulgur is made from precooked wheat berries, it takes only about 20 minutes to reconstitute by soaking or simmering. It serves as a welcome addition, to low-calorie meals.

Bulgur comes in different grades, often referred to by a number, from the finest (#1) to the most coarse (#4), and it is used in different dishes according to grade. For example, pilafs are usually made with medium, coarse, or very coarse bulgur; tabbouleh and kibbe are made with fine bulgur.

According to recent studies, folate found in bulgur may help improve mental health.

Folate is a promising stand-alone but also an aide to treatment for depression. Attaching treatment of depression with folate is a promising practice, especially for women, even if folate levels are not low.

Folic acid is the synthetic form of vitamin B9, and it affects a group of chemicals in the brain known as monoamines.

It’s linked to the production of some of the “feel good” chemicals in the brain, and thought to play a role in the production neurotransmitters such as: serotonin, dopamine and norepinephrine.

Colorful Bulgar Salad

½ cup                                  Cracked bulgar wheat
½ cup                                  Chicken broth
1 small                                 Cucumber, seeded, chopped
1 each                                   tomato, chopped
1 each                                   Carrot, shredded
3 each                                   Green onion, thinly sliced
3 Tbsp.                                 Fresh lime juice
¾ Tbsp.                               Chili powder
1 Pinch                                 Garlic powder

  • Place bulgar in a colander and rinse under cold running water. Drain and transfer to a small bowl.
  • In a small saucepan bring the chicken broth to a boil. Stir in the bulgar, remove from heat and let stand for 1 hour.
  • Stir in the cucumbers, tomatoes, carrots & green onion into the bukgar.

In a small bowl whisk the lime juice, chili powder and garlic powder together. Pour over the bulgar mixture and stir until combined. Cover and chill for 2 hours before serving. Stir before serving.