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.