Bulgur with Kale and Walnuts

So I've been meaning to experiment with bulgur for a while. As you know, I love whole grains and I am obsessed with finding new and exciting ways to eat them. Unfortunately, many of my favorite grains take a really long time to cook, so I was intrigued that bulgur can be prepared in less than 20 minutes.

Bulgur is made from pre-cooked, cracked wheat berries. It is naturally high in fiber, low in fat and vegetarian/vegan. It is a great substitute for rice because it has more fiber and nutrients, but has a lower glycemic index. A cup of cooked bulgur has only 151 calories while packing in 8.2 grams of fiber and 5.6 grams of protein! However, as a wheat product, it is not suitable for people on a gluten-free diet.

So, bulgur is quick, easy and nutritious. But how does it taste? Great! It has a similar consistency to couscous but with a bit of nutty flavor like quinoa. I can see why it's a popular addition to soups.

For my bulgur experiment, I was inspired by this recipe from Eating Well. I stir fried some kale with onion and walnuts and tossed everything with some olive oil and white wine vinegar. I also added some optional cherry tomatoes for color and crunch since I had some lying around. This recipe was flavorful and filling. Serving size is about 1 cup and this recipe should serve 4 with a bit to spare.

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Beet and Edamame Salad

So the boys and I took a short ride out to Halibut Point State Park in Rockport, Mass this Saturday to get some fresh air. It was so beautiful. The park surrounds an old granite quarry that looks out on a very rocky shoreline. It was more of a walk than a hike, but it was a lovely walk through the woods around the quarry to the shoreline. The fresh, salty air felt amazing! Archer had a great time smelling every single rock, stick and blade of grass in the place.

 

After spending some lovely time outside getting fresh air and exercise, I wanted to make something fresh and delicious for dinner. A few weeks ago, I spent a fantastic weekend at the Kripalu Center for Yoga and Health in Lenox, Mass. The experience was amazing, I did hours and hours of different types of yoga, hiked in the Berkshires and ate some incredible food. It was there that I discovered raw beets. Now, I love beets and they are a wonderful superfood. But I've never eaten them raw. I had them shredded, raw on salad and they were so sweet and delicious I've been eating them that way since. It is so simple. Just peel the beet with a veggie peeler and then grate on a large box grater (or julienne with a food processor). One medium sized beet will produce at least two salad servings and is incredibly low in calories and packed with nutrients.

So, looking at what I had in the fridge, I decided to make an Asian inspired salad using some delicious shredded beets and edamame. I love edamame, it is the most fantastic snack. I like adding it to salads and stir frys because it packs such a nutritional punch. These little beans are rich in protein, fiber, and folate, manganese and vitamin K. A half cup of shelled beans has only 120 calories but has 9 grams of fiber and 11 grams of protein! With the beets and edamame I added some baby bok choy and carrots. I topped it with some low calorie vinaigrette. I was going to make a dressing, but I am loving the Ginger Soy Vinaigrette that I got at Whole Foods. It's the 365 Organic house brand and it has only 50 calories per serving! So much flavor and very low in calories. So I needed an excuse to use it and tell you about it.

This salad was a lovely way to end a great and healthy day!
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