Knowledge of Super Foods: Bulgur

There is a group of foods that you will often meet to be called 'Super Foods'. These super foods are called like this because they have numerous healthy benefits for your body and are super healthy! These foods are often grains or some kinds of seeds and have been eaten by our predecessors many years ago when civilization had nothing to do with how we know it today, even in BC times. So from back then until today, the Super Foods have not changed. Today, I will introduce you to one of them...

Bulgur is an ancient grain coming from the Middle East and comes from durum wheat , which is high in protein and very low in gluten. The durum wheat been cooked and dried before it becomes bulgur.

Interesting Fact: Most of the pasta in Italy is made only from durum wheat.

Bulgur is similar to rice on the way it looks, only that it grains are a little smaller, more rounded and yellowish.

Note: Anyhow, just as the rice, it doubles in size when you cook it, so keep that in mind when you are cooking.

Can be found in biological stores or Turkish supermarkets close to you.

Benefits

Bulgur is very rich in fiber (4,5g per 100gr), which helps to lower the levels of the bad cholesterol so is a good way to balance your diet with it after "cheating" with fatty foods. Dietary fiber is also good for the digestive track and facilitates the digestive processes.

Bulgur is totally suitable for vegans, vegetarians an omnivores because it gives high-quality protein for a balanced diet.

Also, because of the high content of low fat protein and dietary fiber, it is often a great addition to a low-calorie diet to help weight loss. And it easily fills you up.

Bulgur is rich in potassium, magnesium, magnesium and Vitamin B6. 

Interesting Fact: One cup of bulgur contains less fat and less calories, and has more than twice the fiber of brown rice.

Nutrition facts

Bulgur (cooked) Nutrition Facts	Per 100gr
Calories	83
Total fat	0.2 g
Saturated fat	0 g
Polyunsaturated fat	0.1 g
Monounsaturated fat	0 g
Cholesterol	0 mg
Sodium	5 mg
Potassium	68 mg
Total Carbohydrate	19 g
Dietary fiber	4.5 g
Sugar	0.1 g
Protein	3.1 g
Vitamin B-6	5%
Magnesium	8%
Iron	5%

Recipe

for 2 - 3 servings:
1 cup Bulgur
2 x tomatoes
2 x boiled eggs
2 x small spring onions
50gr white cheese
Some parsley to top up

Before you cook the bulgur, leave it in water for 20 mins and it will already starting growing in size. Leave out the water, and place it in a pan with water on the same level as the bulgur. Cook for 10 minutes. Get out the water left and mix with the rest of the ingredients.Season as you like. (The only salt we recommend is Himalayan!)

Sources:

http://growyourfamilystrong.com/superfoods/whole-grain-superfoods/bulgur/
https://www.liporidex.com/teamliporidex/entry/high-protein-superfood-bulgur-wheat-and-tasty-too
http://health.howstuffworks.com/wellness/food-nutrition/natural-foods/natural-weight-loss-food-bulgur-ga.htm