How to Make Healthier Breakfasts Using Quinoa

How to Make Healthier Breakfasts Using Quinoa.

Quinoa quickly become a very popular and nutritious whole grain. It's available in nearly every grocery store and many people now have access to this great, gluten-free whole grain. Although quinoa is considered a "whole grain," it's actually a seed. It's classified as a grain because it cooks and is eaten like a grain (like rice or couscous). Quinoa in particular, is very high in protein, fiber and a variety of vitamins and minerals. In fact, it has about 5 g of fiber and 8 g of protein per cup. However, quinoa shouldn't only be eaten as a side dish at dinner. You can also use quinoa in your breakfast making it a very nutritious meal.

Method 1 Making Hot Quinoa Porridge for Breakfast.
1. Get out the right cooking equipment. Like oatmeal, quinoa can be made into a delicious and warm breakfast meal. You'll need to get out the right equipment to make warm quinoa porridge for breakfast.
Start by setting out a heavy-bottomed pot. While it is possible to microwave quinoa, cooking it on the stovetop like traditional oatmeal is done more commonly, particularly when you want to cook it to the consistency of porridge.
You will not need a pot with a lid to make quinoa porridge. You need to continually stir without the lid to get the proper consistency of this dish.
You'll also need to keep an eye on your quinoa and stir consistently as it cooks. Use a wooden spoon or spatula to keep it from sticking to the bottom of the pot.
2. Choose your mixing liquid. You'll need to choose what type of liquid you want to use to make your hot quinoa porridge. Depending on your diet, there are a variety of options to choose from.
Try regular milk. Whether you do skim or whole milk, adding milk to your warm quinoa can help make your porridge creamy and rich. Plus, it'll add a hit of calcium and protein.
If you don't want to use cow's milk, you can also do dairy substitutes. Try almond, soy or even rice milk if you'd like. They all work well in this recipe.
If you don't want to use any milk at all, you can also make your porridge with water. It won't add any creaminess to your porridge, but still gets it to the right consistency.
3. Whisk in spices and flavorings. Like oatmeal and other hot breakfast cereals, you can add a variety of different spices or flavorings to your quinoa porridge. Follow a recipe or consider adding your favorite flavors.
If you like you can add some extracts to your hot quinoa to add flavor. Try adding vanilla, almond or even coconut extract to your quinoa.
If you like a natural source of vanilla, consider cooking your quinoa with a split vanilla bean for flavor.
Spices like cinnamon, nutmeg, ginger or clove are also quite tasty in a warm quinoa porridge.
4. Add your sweetener. Quinoa is not naturally sweet. In fact, it can sometimes have a more savory or even slightly bitter flavor. If you're looking for a sweet porridge, you'll need to add a source of sweetness to your porridge.
If you want to add a natural sweetener that isn't as processed as white sugar, consider drizzling in some honey, agave syrup, molasses or maple syrup.
If you're watching your total calorie or sugar intake, you may opt for a no-calorie sweetener like sucralose or truvia.
You can also consider leaving out sweeteners altogether. If you make your porridge with milk and add spices or fruit, there might be enough natural sweetness for your tastes.
5. Consider balancing your quinoa breakfast with other toppings. Once your quinoa porridge is made, there are a lot of different toppings you can add on. Whether you like Chia seeds, nuts, dried fruit or fresh fruit, you can add an additional hit of nutrition with some toppings.
Try fresh fruit on your quinoa. You can add any type of fruit you'd like. Apples would go well with cinnamon and nutmeg or sliced peaches may go well with vanilla extract.
You can also add dried fruit to your porridge as well. It's little chewier and sometimes tart which can be a nice addition to your breakfast meal.
You can also add some healthy fats and protein by adding nuts to quinoa. Whether it's almonds, cashews or pistachios, these are other great toppings.

Method 2 Using Quinoa in Other Breakfast Recipes.
1. Make a quinoa granola. If you like a little crunch on your morning yogurt, consider making a quinoa granola. Using a high-protein grain like quinoa can boost the nutrition of a traditional granola recipe.
Start this recipe by preheating your oven to 350 degrees.
In a large bowl, mix together 1 cup of rolled oats, 1/2 cup uncooked quinoa, 2 cups of nuts, 1 tablespoon of honey and a pinch of salt. Stir to combine.
In the microwave, melt 3 1/2 tablespoons of coconut oil together with 1/4 cup of maple syrup. Stir frequently until the liquids are completely combined. Pour immediately over the dry ingredients.
Pour the granola onto a rimmed baking sheet and press into an even layer. Bake for about 30 minutes. Half way through the baking process, stir the granola to ensure even browning. Allow to cool thoroughly and serve at room temperature.
2. Add cooked quinoa to a breakfast burrito. For a Mexican spin on your breakfast, make breakfast burritos. Adding quinoa will provide an additional source of protein and fiber to your burrito.
Start by scrambling 1 egg over medium heat in a nonstick skillet. Once cooked, place in a small bowl.
Add in 1/3 cup of cooked quinoa and 1/4 cup of thawed chopped frozen or baby spinach to your scrambled egg along with a generous sprinkling of shredded low-fat sharp cheddar cheese.
Place your burrito filling into the center of a 8" whole wheat tortilla. Roll up tightly and serve immediately or wrap in plastic wrap and stick in the freezer for another day.
3. Make a quinoa breakfast hash. If you're in the mood for a savory and filling breakfast, try making quinoa hash. Substitute quinoa for shredded potatoes in this tasty recipe.
Heat a large skillet over medium heat and add four strips of bacon (or skip this step if you don't eat meat or like bacon). Cook until the bacon is crunchy and the fat has rendered out. Remove bacon from pan and roughly chop.
To the still hot pan, add in 1 cup of cooked quinoa, 1/2 cup of diced peppers, 1/2 cup of diced onions and 1 cup of sliced mushrooms. Sauté for about five to six minutes or until vegetables are soft and quinoa is heated through.
Turn up the heat slightly. Press the quinoa mixture down into the bottom of the pan. Allow to crisp up and brown for about one to two minutes. Serve immediately with eggs if you'd like.
An alternate recipe is to make a mixture of cooked quinoa, peeled and grated raw potato then add to eggs and spices to taste. Cook on a large skillet for about seven minutes on each side until golden brown.
4. Bake quinoa muffins. If you're in a rush in the mornings, you can try making quinoa muffins ahead of time for a quick, protein and fiber filled breakfast. Freeze leftovers so you'll have a stock of these tasty muffins.
Start by preheating an oven to 375 degrees. Lightly grease a muffin tin with cooking spray.
In a large bowl, mix together 1 cup of cooked quinoa, 1/2 cup of applesauce, 1 mashed banana, 1/2 cup of milk, 1 teaspoon of vanilla and 1/4 cup of honey. Mix until thoroughly combined.
Peel and roughly chop 1 apple or pear and stir into the quinoa mixture as well.
Fill each muffin tin to the top with the quinoa mixture. Bake for about 20 – 25 minutes. Remove from the oven and allow to cool for five minutes before enjoying.

Method 3 Purchasing and Using Quinoa.
1. Choose the type of quinoa. Quinoa is now available in most local supermarkets. You don't have to go to a specialty store or health foods store to find this nutritious grain.
When you're looking for quinoa, it will be found in the grain aisle along with rice, couscous and pasta.
There may be more than one type of quinoa available. You may see white, black, red or even tri-colored quinoa.
Of all the quinoa colors, white or tan quinoa has the lightest texture and it cooks up slightly fluffier than other types and has the most delicate taste. Black quinoa has a slight earthy flavor while the red quinoa has a richer taste and a bit chewier texture and nutty. These two take slightly longer to cook than the white quinoa.
If you're using quinoa in a breakfast recipe, especially if kids are eating it, you may want to stick with white as it's most similar in color to oats.
2. Purchase dry or pre-cooked quinoa. Most of the time, you'll be able to find uncooked quinoa in the grain aisle of the grocery store; however, some stores may have pre-cooked quinoa for you.
Quinoa only takes about 15 minutes to cook from scratch. If you can only find uncooked quinoa, that will work perfectly in many breakfast recipes. Plus its not hard to cook from scratch.
If you are lacking in time or are unsure of how to cook quinoa, some stores sell precooked quinoa. You might find this in the grain aisle, refrigerated section, on the salad bar or even in the frozen section.
Pre-cooked quinoa may be a little bit more convenient and make for a faster breakfast recipe.
3. Rinse quinoa before using. If you haven't cooked quinoa before, there is a little secret trick to make it correctly. You'll need to rinse it first before cooking it.
Quinoa has a coating on the outside of the seed that acts as a natural pest repellent. It's called saponin. This is a natural compound that tastes bitter and soapy if not removed from the quinoa.
Place quinoa in a fine mesh strainer or a sieve. Run it under cold water, stirring or shaking it to help get all the seeds washed thoroughly.
Transfer your washed quinoa directly to your pot or pan and begin to cook it.
Note that some boxed quinoa or quinoa mixes are already washed or rinsed. You do not need to repeat this step. Make sure to read the instructions on boxes or packages first.
4. Store cooked quinoa correctly. Many of the breakfast recipes that do use quinoa, call for cooked quinoa. Making it in advance can help cut down on an extra step and cooking time in the mornings.
Consider taking time on the weekend or a free weeknight to go ahead and cook up a batch of quinoa.
Make sure to review what recipes you'll be making for breakfast and note how much cooked quinoa you'll need for the week.
Dry quinoa usually doubles in volume after cooking. 1/2 cup of uncooked or dry quinoa results in about 1 cup of cooked quinoa.
Store quinoa in a airtight container in the refrigerator for about five to seven days. You can also store it in a freezer container for up to three months.
5. Finished.

Tips.

Quinoa is a great whole grain that can be used in a variety of breakfast recipes. Keep trying new recipes until you find something you like.
Quinoa can be used in most recipes that contain a grain — like oats. Just substitute in quinoa instead.
Quinoa can have a unique flavor that may take some getting used to. Trying different flavorings and seasonings until you find a combination you enjoy.

April 08, 2020

BEST HOMEMADE MARGHERITA PIZZA | The Best Homemade Pizza You'll Ever Eat.

BEST HOMEMADE MARGHERITA PIZZA | The Best Homemade Pizza You'll Ever Eat.

Ok, so let me be honest. I rarely ever, EVER tell you that a recipe is the best of anything. Let alone, put it in caps! Sure, I’ll say that something is delicious, but declaring such bold statements generally makes me extremely uncomfortable. I’m terrified that you will go home and make said best-ever-recipe and be disappointed. I would hate that.

But I’m feeling very good about this best margherita pizza recipe and I’m confident that you will love it. I’m not an authority on homemade pizza by any means, but I’ve definitely eaten my share of pizza, both excellent and not so great.

The best margherita pizza that I’ve ever eaten in my entire life was in Naples, Italy a few years ago during our trip to the Amalfi Coast. We stood in line in a cobblestone street just off of Via Tribunali in the historic neighborhood (known for having the best pizza places in the entire world), and snagged a table at the famous Gino Sorbillo.

It’s always a good sign when you’re in Italy and a million other Italians are standing in line for the exact same pizza. No tourists, just Italians. It wasn’t fancy in the slightest. There was a disco light hanging from the ceiling and the cups were of the flimsy plastic variety.

Oh, but it was glorious. The pizzas cost only three euros and arrived flopping off of the plates. Literally, flopping. They were huge. I ate every last bite of that pizza and came back for another one the very next day.

So, when I say that today’s recipe is the best homemade margherita pizza, I’m taking all of these pizza-eating experiences into account. I’m not going to  claim that this pizza tastes identical to a true Neapolitan pizza or that you’ll never taste a better pizza outside of your kitchen again. That would be ludicrous (and slightly obnoxious) and just not true.

But I do believe that this is the best margherita pizza that you’ll be able to make in your own kitchen, with a standard oven, with normal everyday ingredients (no fancy flours required), and without preparing an incredibly time-intensive pizza dough days in advance.

HOMEMADE PIZZA EQUIPMENT RECOMMENDATIONS.

First things first. Let’s talk equipment. A baking stone or steel is a must for great pizza at home. I used to own this one and though its bulky and sometimes annoying, I store it in my oven 99% of the time so that it doesn’t take up valuable storage space (just be sure to remove it from your oven when you are baking or cooking other recipes!). I recently replaced it with this baking steel and love it even more.

Pizza stones can be expensive, but I genuinely believe they are 100% worth the investment if you are interested in making pizza or bread at home. Baking stones absorb the heat from your oven and allow you to mimic brick-ovens, which generally reach temperatures in excess of 800 degrees Fahrenheit. They help you achieve crispy crusts by pulling moisture from whatever dough you are baking, including pizza crusts.

I also recommend a pizza peel, because it will make pizza-making so much easier. Wooden or metal, it will allow you to slide the pizza quickly onto the baking stone and make it much easier to remove the pizza from the oven once it is done.

If you don’t own a pizza peel (or don’t want to own a pizza peel), you can use the back of a large baking sheet or flat cookie sheet to transfer the pizza onto the stone – but it is cumbersome!

TIPS FOR MARGHERITA PIZZA SUCCESS.

For the best margherita pizza, you will want to preheat your oven to the highest temperature possible. For my oven, that is 550 degrees Fahrenheit. I allow my baking stone to preheat for at least 30 minutes (regardless of whether my oven is ready as it takes time for your baking stone to come to temperature). The higher the temperature the better. This recipe makes two 10-inch pizzas, and they should be able to properly cook in 7 to 8 minutes at that temperature.

[I have heard of some substitutes for pizza stones (such as using a cast-iron pan, which does work or preheating a baking sheet), but I generally find that they involve a very, very hot piece of equipment (that you’re then transferring the pizza onto) and it involves a lot more hassle.

It is essential that your pizza dough is very thin when it goes into the oven. The edges can be slightly thicker, but you should be able to see some light through the dough (in the center), otherwise you won’t be able to achieve a thin, yet crisp pizza crust.

MARGHERITA PIZZA TOPPINGS.
Ok, that was a lot of discussion about pizza equipment. Let’s get to the toppings! I’ve experimented a lot with homemade pizzas over the years and have generally been disappointed in my early attempts at margherita pizzas for various reasons.

WHAT TOMATO SAUCE IS BEST FOR PIZZA?
I have learned along the way that raw tomato sauces are the way to go. They are also extremely easy, flavorful, and authentic. Pureed San Marzano canned tomatoes (if you can’t find San Marzano, Italian plum tomatoes are the next best option), garlic (pressed or grated with a microplane), a touch of olive oil, salt, and pepper. That’s it!

Whatever you do, avoid putting a thick layer of sauce on the pizza as it will result in a less crisp crust. It should be very thin.

WHAT IS THE BEST MOZZARELLA FOR PIZZA?

Mozzarella! Buy fresh mozzarella, preferably not packed in water. Avoid the cheap variety that you find in the refrigerated section of your grocery store alongside the milk and yogurt (please don’t buy grated cheese).

Go to the special cheese section and buy the good-quality cheese. It makes a huge difference. I recommend BelGioisio mozzarella, which is widely available.

Instead of thinly slicing the cheese and placing it in large slices over your pizza, I strongly recommend cutting it into 1/2-inch cubes and sprinkling it evenly over the pizza. Alternatively, you can tear it by hand into small pieces, no thicker than 1/2-inch. This extra step helps distribute the cheese and moisture evenly.

If you can only find water-packed mozzarella: Be sure to pat the cubed mozzarella dry with paper-towels before it goes onto your pizza. Otherwise, it can leach water during the cooking process, and result in a soggier crust.

OTHER MARGHERITA PIZZA TOPPINGS.
Finishing touches! Fresh torn basil, a sprinkling of freshly grated parmigiano-reggiano cheese, and a little drizzle of good-quality extra virgin olive oil.  Whatever you do, don’t over-do it with the toppings.

Minimalism is essential when it comes to a great pizza at home. Go forth and make pizza!!! If you want to make other variations, you’ll love this red pepper pizza. If you prefer pizzas without tomato sauce, try this arugula pizza or this mushroom pizza.

NOTE: If you want to save time (and be able to make this pizza on a weeknight, which is totally do-able!), this pizza dough can be prepared and frozen ahead of time. See the recipe notes for more details!

INGREDIENTS.

HOMEMADE PIZZA DOUGH.
 2 and 1/2 cups (300 grams) unbleached all-purpose flour.
 1 teaspoon granulated sugar.
 1/2 teaspoon active dry yeast (or SAF instant yeast).
 3/4 teaspoon kosher salt.
 7 ounces warm water (105 degrees F – 115 degrees F).
 1 tablespoon extra virgin olive oil.
 2 tablespoons semolina or all-purpose flour, for the pizza peel (divided).

PIZZA SAUCE.
 1 cup pureed or crushed San Marzano (or Italian plum) canned tomatoes.
 2-3 fresh garlic cloves, minced with a garlic press.
 1 teaspoon extra virgin olive oil, plus more for drizzling.
 1/4 teaspoon freshly ground black pepper.
 2-3 large pinches of kosher salt.

TOPPINGS:
 2 – 3 tablespoons finely grated parmigiano-reggiano cheese, plus more for serving.
 7 ounces fresh mozzarella cheese, cut into 1/2-inch cubes (*preferably fresh mozzarella not packed in water).
 5 – 6 large fresh basil leaves, plus more for garnishing.
 crushed dried red pepper flakes (optional).

INSTRUCTIONS.

Prepare Pizza Dough: In a medium bowl, whisk together the all-purpose flour, sugar, yeast and salt. Add the warm water and olive oil, and stir the mixture with a wooden spoon until the dough just begins to come together. It will seem shaggy and dry, but don’t worry.
Scrape the dough onto a well-floured counter top and knead the dough for three minutes. It should quickly come together and begin to get sticky. Dust the dough with flour as needed (sometimes I will have to do this 2 to 3 times, depending on humidity levels) – it should be slightly tacky, but should not be sticking to your counter top.  After three minutes, the dough should be smooth, slightly elastic, and tacky. Lightly grease a large mixing bowl with olive oil, and place the dough into the bowl.
Cover the bowl with a kitchen towel (or plastic wrap) and allow the dough to rise in a warm, dry area of your kitchen for 2 hours or until the dough has doubled in size. If your kitchen is very cold, one great tip that I do all the time is to heat a large heatproof measuring cup of water in the microwave for 2-3 minutes. This creates a nice warm environment and I’ll immediately remove the cup and place the bowl with the dough in the microwave until it has risen. [If you are preparing in advance, see the note section for freezing instructions.]
Preheat Oven and Pizza Stone: Place the pizza stone on the center (or top third) rack of your oven, and preheat the oven and pizza stone to 550 degrees Fahrenheit (for at least 30-45 minutes). If your oven does not go up to 550 degrees, heat it to the absolute maximum temperature that it can go. If it can heat to higher than 550 degrees Fahrenheit, even better!
As the oven is preheating, assemble the ingredients. In a small bowl, stir together the pureed tomatoes, minced garlic, extra virgin olive oil, pepper, and salt. Set aside another small bowl with the cubed mozzarella cheese (pat the cheese with a paper towel to remove any excess moisture). Set aside the basil leaves and grated parmigiano-reggiano cheese for easy grabbing.
Separate the dough into two equal-sized portions. It will deflate slightly, but that is OK. Place the dough on a large plate or floured counter top, cover gently with plastic wrap, and allow the dough to rest for 5 to 10 minutes.
Assemble the Pizza: Sprinkle the pizza peel (alternatively, you can use the back of a baking sheet – but it will be harder!) with a tablespoon of semolina. Gently stretch one ball of pizza dough into roughly a 10-inch circle (don’t worry if its not perfectly uniform). If the dough springs back or is too elastic, allow it to rest for an additional five minutes. The edges of the dough can be slightly thicker, but make sure the center of the dough is thin (you should be able to see some light through it if you held it up). Gently transfer the dough onto the semolina-dusted pizza peel or baking sheet.
Drizzle or brush the dough lightly with olive oil (teaspoon or so). Using a large spoon, add roughly 1/2 cup of the tomato sauce onto the pizza dough, leaving a 1/2-inch or 3/4-inch border on all sides. Use the back of the spoon to spread it evenly and thinly. Sprinkle a tablespoon of parmigiano-reggiano cheese onto the pizza sauce. Add half of the cubed mozzarella, distributing it evenly over the entire pizza. Using your hands, tear a few large basil leaves, and sprinkle the basil over the pizza. At this point, I’ll occasionally stretch the sides of the dough out a bit to make it even thinner. Gently slide the pizza from the peel onto the heated baking stone. Bake for 7 to 8 minutes, or until the crust is golden and the cheese is bubbling and caramelized and the edges of the pizza are golden brown. Remove the pizza carefully from the oven with the pizza peel, transfer to a wooden cutting board or foil, drizzle the top with olive oil, some grated parmigiano-reggiano cheese, and chiffonade of fresh basil. Slice and serve immediately and/or prepare the second pizza.
If you’re serving two pizzas at once, I recommend placing the cooked pizza on a separate baking sheet while you prepare the other pizza. In the last few minutes of cooking, place the prepared pizza into the oven (on a rack below the pizza stone) so that it is extra hot for serving. Otherwise, I recommend serving one pizza fresh out of the oven, keeping the oven hot, and preparing the second pizza after people have gone through the first one! The pizza will taste great either way, but it is at its prime within minutes out of the oven!.

TIPS FOR SUCCESS.

Semolina flour has a higher burn point than regular flour, and ensures that the dough will not stick to the peel when transferring the pizza to the oven.
There is no need to dissolve the yeast in warm water before using (as commonly believed). Active dry yeast has been reformulated in recent years to contain significantly smaller granules and will not have trouble dissolving into the dough. However, it is important to ensure that your active dry yeast is indeed alive and well. Double check your expiration date and when in a doubt, proof it.
If preparing the dough in advance: once the dough has rested for two hours, separate into two portions, wrap each piece of dough well in plastic wrap, and place them in a freezer-safe bag. The dough can be chilled in the refrigerator for up to 24 hours or frozen for 3 months. Thaw the dough in the refrigerator, and allow it to stand at room temperature (in a greased bowl, covered with a kitchen towel) for at least 30 minutes before using.

Juli 23, 2020

how to cook bulgur

How to Cook Bulgur.

Bulgur is a grain made from cracked wheat that’s popular in Middle Eastern cuisine. It’s a great source of iron, vitamin B, manganese, and magnesium, and it’s also high in fiber. If you like your bulgur soft like rice, then boiling it is your best bet. However, if you prefer a chewier texture, such as for a salad or tabbouleh, then soaking it is the better option. Once your bulgur is cooked to perfection, add your desired seasonings. This versatile grain will take on any flavors you add to it.



Ingredients.

Boiling Bulgur : 1 1⁄3  c (320 mL) of water, 2/3 cup (180 g) of bulgur.

Soaking Bulgur : 1 cup (240 g) of bulgur, 2  c (470 mL) of boiling water.

Making Bulgur in a Slow-Cooker : Butter, oil, or non-stick cooking spray to grease slow-cooker.

1 cup (240 g) of bulgur, 2  c (470 mL) of water or milk.

Seasoning Bulgur.

2  tsp (9.9 mL) of oil or butter and 1/2 tsp (2.5 g) of kosher salt (for simple bulgur).

1 lemon, 2 teaspoons (9.9 mL) of olive oil, 1/4 cup (60 g) of chopped fresh mint, 1 cup (240 g) of chopped fresh parsley, 1 chopped tomato, and 1 chopped cucumber (for tabbouleh).

1 red bell pepper, 1/4 cup (60 g) of Kalamata olives, and 1/4 cup (60 g) of chopped sun-dried tomatoes (for Mediterranean bulgur).

1 chopped apple, 1/2 cup (120 g) of raisins, 1 tsp (5 g) of cinnamon, and 1/4 cup (60 g) of brown sugar (for breakfast bulgur).



Method 1 Boiling Bulgur.

1. Bring 1 1⁄3  c (320 mL) of water to boil in a sauce pan. You can use tap water or filtered water if you prefer. Measure out the water and add it to the pan. Then, turn the heat up to medium-high and bring the water to a boil.

Tip: For extra flavorful bulgur, use chicken, beef, or vegetable broth in place of water.

2. Stir in 2/3 cup (180 g) of bulgur and reduce the heat to medium-low. Use a wooden or metal spoon to stir the bulgur into the boiling water. Then, turn down the heat so that the water is just simmering instead of boiling.

You may want to stir the bulgur once every few minutes so it doesn’t stick to the bottom of the pan or boil over.

3. Cover the pot and cook for 10-15 minutes. Place a tight-fitting lid on the pot and set a timer for 10 minutes. Check the bulgur to see if it has absorbed all of the water. If not, keep cooking the bulgur for up to 5 more minutes until all the water has been absorbed.

Pay attention to the bulgur while it cooks. If it starts boiling again, turn the heat down to low.

4. Let the bulgur sit for 10 minutes with the cover on before serving it. Once the water has been absorbed, turn off the heat. Leave the lid on the pot and set a timer for 10 minutes. The bulgur will be ready to eat after the time is up.

The bulgur will be very hot once it finishes cooking. If you want it chilled, place it into the refrigerator for 3 to 4 hours or longer.

Bulgur will keep well in an air-tight container in the refrigerator for up to 3 days.



Method 2 Soaking Bulgur.

1. Place 1 cup (240 g) of bulgur in a heat-proof bowl. Measure out the bulgur and add it to a glass, ceramic, or metal bowl. Some plastic containers are also heat-proof. Check to see if your container is microwave safe before using it to soak the bulgur with boiling water.

Don’t place the bulgur in anything that might melt, such as a plastic or Styrofoam.

2. Pour 2  c (470 mL) of boiling water over the bulgur. Bring 2  c (470 mL) of water to boil in a tea kettle, pot, or microwave-safe container, such as a glass measuring cup. Then, pour the water over the bulgur.

If needed, stir the bulgur and water together to ensure that the bulgur is fully covered in the bowl.

3. Cover the bowl and let the bulgur sit for 20 to 30 minutes. Place a plate or tea-towel over the bowl to cover it completely. Then, set a timer for 20 minutes. Once the time is up, check to see if the bulgur is at the desired consistency. If it’s still too chewy, let it sit for longer.

If all of the water has been absorbed before the bulgur is fully cooked, add another 1⁄4  c (59 mL) of boiling water and stir it into the bulgur. Then, cover the bulgur again and let it sit for 5 more minutes.

Tip: As long as the bowl that you placed the bulgur into is microwave-safe, you can also microwave the bulgur with an extra 1⁄4  c (59 mL) of water to finish cooking it if it’s still too chewy.

4. Drain off any excess water after the bulgur is cooked. When the bulgur reaches the desired consistency, pour it into a colander over a sink to drain off the excess water. If there’s no excess water left in the bowl, you can skip this.

Store your extra bulgur in an air-tight container in the refrigerator for up to 3 days.



Method 3 Making Bulgur in a Slow-Cooker.

1. Grease the inside of the slow-cooker. Spread 2 to 3  tsp (9.9 to 14.8 mL) of butter or oil all over the inside of the slow-cooker with a basting brush or your fingertips, or spray it with non-stick cooking spray.

Opt for non-stick cooking spray if you’re trying to keep the fat and calories as low as possible.

2. Add 1 cup (240 g) of bulgur to the slow-cooker. Measure out the bulgur and pour it into the slow cooker. You can double or even triple the amount if desired. Just make sure to double or triple the liquid as well.

Tip: You can add bulgur to chilies, stews, and soups to make them heartier. Just make sure you balance the liquid in the recipe with the bulgur. Aim for a 2:1 ratio of water to bulgur if you want to absorb the liquid entirely, 3:1 if you want a thick stew, or 4:1 if you want a brothy soup.

3. Pour in 2  c (470 mL) of water or milk. Use water for lighter bulgur or add milk to give it a creamier texture. Measure out the water or milk an pour it over the bulgur.

You can also add extra ingredients to your slow cooker at this time if you want them cooked in with the bulgur.

4. Set the slow-cooker on low heat and cook for 6 to 8 hours. Place the lid on your slow cooker and turn the heat to low. Then, cook the bulgur for 6 to 8 hours or until the liquid is fully absorbed. Check it periodically to ensure that it does not get overcooked.

If you want the bulgur to cook faster, turn the heat up to high and cook it for 3 to 4 hours.

Add and extra 1⁄4 to 1⁄2  c (59 to 118 mL) of water to the slow cooker if the water gets low and the bulgur still isn’t cooked. You can always drain off the excess water if there’s too much.

If you have extra bulgur, store it in an air-tight container in the refrigerator. It will keep for up to 3 days.



Method 4 Seasoning Bulgur.

1. Add oil or butter and salt for a simple seasoning. If you want to enjoy the simple, nutty flavor of bulgur, keep the seasoning simple. Pour 2  tsp (9.9 mL) of oil over the bulgur, or mix in 2  tsp (9.9 mL) of butter while the bulgur is still warm so it will melt. Sprinkle 1/2 tsp (2.5 g) of salt over the bulgur and stir everything well.

Serve the bulgur as a side dish with chicken, fish, chili, or anything else you like.

2. Make tabbouleh with lemon, mint, parsley, tomatoes, and cucumbers. Pour the juice of 1 lemon and 2 teaspoons (9.9 mL) of olive oil over the bulgur and stir it together. Then, mix in 1/4 cup (60 g) of chopped fresh mint, 1 cup (240 g) of chopped fresh parsley, 1 chopped tomato, and 1 chopped cucumber in with the bulgur. Chill the tabbouleh for 2 hours or overnight.

Try serving the tabbouleh over lettuce with pita bread and hummus on the side for a complete meal.

3. Add peppers, olives, and sun-dried tomatoes for Mediterranean bulgur. Chop 1 red bell pepper, 1/4 cup (60 g) of Kalamata olives, and 1/4 cup (60 g) of chopped sun-dried tomatoes and stir them in with cooked bulgur. Serve while the bulgur is still warm or chill the bulgur overnight for a Mediterranean style bulgur dish.

Try having this bulgur recipe with a simple salad or steamed veggies.

4. Stir in apples, raisins, cinnamon, and brown sugar for breakfast bulgur. Add 1 chopped apple, 1/2 cup (120 g) of raisins, 1 tsp (5 g) of cinnamon, and 1/4 cup (60 g) of brown sugar to the bulgur after the bulgur is cooked. Stir everything together and serve for breakfast.

Pair your bulgur with a cup of Greek yogurt and a glass of orange juice for a hearty breakfast.

Tip: Bulgur is versatile, so try swapping it in recipes that call for rice, couscous, millet, barley, or even pasta.



Question : Can I use bulgur wheat in a salad ?

Answer : Yes, bulgur wheat is a great salad addition. A good example is tabouli, a popular traditional Middle Eastern salad.

Question : Can I put raw bulgar in my soup while it's cooking?

Answer : You can do this but remember that it absorbs twice its volume in water. This means it will soak up the soup liquid and you'll need to replace that to ensure it remains a soup and doesn't turn into a stew. Try a little the first time you do this with your soup recipe, and gradually adjust it each time you make the soup until you get the amount just right. Or, use a recipe which gives exact amounts of bulgar wheat to add.

Question : What is bulgar wheat?

Answer : Bulgar or bulgur wheat is the wheat kernel with the bran portion removed. The kernel is steamed, dried and ground into different grades of coarseness to finish the product. The grain that results is golden-brown in color.

Februari 22, 2020