Fried bulgur wheat with turmeric

Fried bulgur wheat with turmeric is a satisfying low GI meal full of flavour for you and fibre for the microbiome. The prunes or dates give the dish a slight sweetness to contrast with the lemon and spices.

Whole grains provide the satiety so we are not famished two hours later as is likely after an egg on white toast, for example.

Fried bulgur wheat with turmeric.

Ingredients

  • 2 cups of whole wheat-berries, soaked in dilute chicken bone broth
  • 2 pitted prunes or dates
  • 2 spring onions
  • 1 peppadew or slither of chili
  • 1 bay leaf
  • 1" stick of grated ginger
  • 1/2" stick of grated turmeric
  • 1/2 tsp freshly-ground cumin
  • 1/2 cup dhania, aka cilantro
  • 1/2 cup parsley
  • 1/2 cup of deveined young kale leaves
  • 1 tsp of rinsed capers
  • 1 lemon

Go for it

  1. Soak the wheat granules overnight.
  2. Boil the wheat in chicken bones stock until tender; about an hour, with 1/2 tsp salt. Chill overnight for the starches to retrograde.
  3. Heat a nob of butter and another of coconut oil in a large pan.
  4. Add all the ingredients bar the greens and lemon. Stir and fry gently for a few minutes.
  5. Scrape into a small bowl, tossing the bay-leaf.
  6. Heat 2TBSP of olive oil in the same pan; fry the cooked, cooled wheat granules for a few minutes.
  7. Toss in the fried vegetables.
  8. Whir the parsley, kale and dhania with a tablespoon of olive oil using a stick-blender; then the capers and pour over your breakfast and enjoy.
  9. You could poach an egg on top.

Whole grains

Everywhere researchers are telling us of the virtues of whole grains. What they don't mention is just how hard they are to get. Using wheat berries instead of white rice in your cooking is one simple and inexpensive way. Well, the price has risen and will continue to do so until the dust has settled in Eastern Europe.

Bulgur is traditionally boiled like rice, completely dried and then ground; so it needs no further cooking. It is a true whole grain but the process is long-winded and tiresome; and there is no nutritional advantage to simply cooking the grains of wheat as one would rice.

Carbs get bad press these days. Retrogradation overnight is part of the solution. Avoid the semi-pearled varieties; extraction of the bran means loss of the fibre and at least four B-vitamins. It's no longer a whole grain.

I prefer my bulgur wheat al dente; slightly chewy. Don't cook it too long.

Many colours

Those who enjoy 7 or more coloured foods every day have a 33% lower all-cause of death[1]. Small quantities it's true, but this morning you have just had your quota.

Constipation

Roughly one in five people on modern industrial food suffer from constipation[2]; even higher in the elderly, and up to 50% in those on the nursing-home diet. It results in 100,000 hospitalizations every year in the US alone.

Largely this is caused by the extraction of fibre from many foods; most folk eat less than half the recommended amount.

However pelvic-floor dysfunction, particularly in elderly women, is also to blame. The puborectalis sling and anal sphincter muscle will not relax. A simple set of lumbar exercises done faithfully every morning before arising would be of great benefit.

A short walk is also particularly beneficial. This is recommended after a starchy meal in any case since so many people now have insulin-resistance.

 

This fried bulgur wheat with turmeric is rich in both forms of fibre. In particular, prunes have been shown to be more effective than the most commonly prescribed medical treatments[3].

Turmeric

Young turmeric plant.

Turmeric is a powerful anti-inflammatory spice much used in Asian cooking, mostly in its dried and powdered form[4]. Like ginger though the tuber gives greater flavour and nutritional benefits.

These are the best ways to use turmeric.

Fried bulgur with turmeric is just one more way to enjoy nutritious food that is easy to prepare.

Microbiome

The microbiome is the term given to the friendly bugs that dwell in our intestines; they are hugely important, regulating the immune system and synthesising many vital neurotransmitters.

They are utterly dependent on undigested fibre from our food which on reaching the large intestine supplies these friendly viruses, bacteria and yeasts with their needs.

In many people both the number and diversity of this normal-flora is greatly diminished; chemicals from our food and medication is no blame. Making and taking a probiotic such as kefir, and eating plenty of fibre are proving a corner stone to great wellness.

Fried bulgur with turmeric is a low GI food so those concerned about the carbs need not be unduly concerned. It's the refined starches like cake flour, sugar and white rice that are public enemy number-one.

  1. Coloured fruit and vegetable consumption and all-cause mortality
  2. Epidemiology and management of chronic constipation
  3. The effect of prunes on gastrointestinal function
  4. Does turmeric help with inflammation?

Fried bulgur wheat with turmeric

Fried bulgur wheat with turmeric is one of the true whole-grains; they are difficult to get and there is much confusing advertising on the subject.

For example, millers can call their flour "wholemeal" provided they do not remove more than half of the fibre and germ; that is where the protein, vitamins and other important nutrients are to be found.

Let this recipe be the beginning of something creative from your own kitchen; never be tied down by Bernard Preston's fancies.


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