Healthy Fried Bulgur & raw musings

This recipe is from last week and I’ve been meaning to post it – It’s like my healthy fried rice. But it has tons of fiber and all the whole grain goodness of bulgur. I made this on Tuesday for lunch and split it up into 3 parts for 2 more easy-peasy lunches.

See my notes after the recipe for tips on how to incorporate this into the Raw Diet Detox plan, which I’m now trying out.

Feel free to use whatever veggies are fresh/in season/cheap. I used what I had in the fridge – an organic tomato, organic red chard, organic zucchini, white onion, and lots of garlic.  And feel free to add spices – I didn’t this time because I was going for simplicity… but I usually add lots of chili powder, oregano, Asian 5-spice, cumin, and whatever else I have in the cupboard.

Bulgar is incredibly nutritious.  One cup of bulgur has 479 calories, 2 grams of fat, 26 grams of fiber (!), 17 grams of protein, and 19% of the RDA for iron.  Compare this to white rice (1 cup) – 675 calories, 1 gram of fat, 2 grams of fiber, 13 grams of protein, and 44% (good!) of the RDA for iron.  Even brown rice isn’t the goody-two-shoes it claims to be when compared to bulgur (1 cup) – 688 calories, 5 grams of fat, 6 grams of fiber, 14 grams of protein, and 19% of the RDA for iron.

Healthy Fried Bulgur

13 fried bulgur

Ingredients (serves 3)

  • 1 cup bulgur
  • 1 tablespoon olive oil
  • 3-4 cloves of garlic (I actually used something like 8, but I’m a nut)
  • 1/3 white onion, roughly chopped
  • ~4 cups chopped red chard (or other leafy green)
  • 1 small zucchini, chopped
  • 1 medium tomato
  • 3-4 tablespoons soy sauce
  • optional: 1 tablespoon rice vinegar (or more, to taste)
  • 1 egg + 2 egg whites
  • more soy sauce for topping (optional) OR bragg’s liquid amino’s
  • sesame seeds for topping (optional)

Directions

  1. Cook the bulgur. I used a rice cooker.
  2. Saute the garlic and onion over high heat until they get aromatic.  Add the rest of the vegetables, and saute for another minute or so. (At this point you could add spices, if desired.)
  3. Add the cooked bulgur and continue to saute for another 1-2 minutes.  Add the soy sauce and vinegar and stir until it’s mixed well.  Crack the eggs into the mix and continue to cook until they’re cooked through.
  4. Remove from heat and serve, topped with more soy sauce, bragg’s liquid amino’s (my pick), and/or sesame seeds.

You could serve it with more steamed veggies or a nice raw salad topped with the dressing I made yesterday.

How was your weekend?

Eating my words (or just more raw food)

I went to the bookstore yesterday and started reading Natalia Rose’s Raw Food Detox Diet.  I have to thank a few people for intro-ing this to me – Cindi, Sarah, Kimberly, Lara, Erin, and Danielle (and I’m sure there are more). Natalia talks a lot about food combining, which has to do with combining foods in specific ways so that they are easier to digest.

When I got back home, I had to eat lunch.  I tried to follow Natalia’s advice and this is what I made:

26 raw salad

  • 6 stalks of chopped organic celery
  • 1 organic zucchini (small), chopped
  • an ear of local corn cut off the cob
  • the bigger 1/2 of a huge avocado, chopped (what. what?? and yes, dad, I know that if it’s bigger it’s not a half.)
  • raw dressing (recipe below)

I made a take on Natalia’s Liquid Gold Elixir dressing.  Sorry about the estimations – I didn’t measure everything; just tossed it in the food processor. It had… (I didn’t use all of it – maybe less than half):

  • juice of 1 lemon
  • 5+ cloves of garlic (mm. love garlic.)
  • bragg’s liquid aminos (1+ tablespoons?)
  • soy sauce (1-2 tablespoons?)
  • honey (1-2 tablespoons? I think this honey was actually raw, unintentionally.)
  • 3 tablespoons raw coconut butter (thanks Justine!! I’ll post more about this soon)

Okay, so the coconut butter might not be exactly right for food combining (it’s a nut/seed/dried fruit, I think? correct me if I’m wrong – is this a good combo? … actually, I think it is. nevermind.) but give me a break – it was my first try.  And it was farfegnugen delicious.

The thing that made this whole bowl so farfegnugen delicious was actually the raw corn.  It was like little bites of heaven.  And the mushy ripe avocado, which I never eat much of.  And… okay, it was all good. Even the celery (I thought I didn’t like celery).

And then for dinner… I just couldn’t stop.  I made an avocado-honey pizza on a pre-made pizza crust from Whole Foods.  This crust is by a company called Rustic Crust.  The ingredients rock.  The package says that it has 8 servings… what a crock!

27 avocado pizza

Bobby and I split it in half and we each finished our part (his was chicken, spaghetti sauce, and cheese though).  This was my first 2 pieces; I quickly followed it with the other two. It was pretty rockin.  And then I went for this, HEABS style…

28 100 cacoa

Heck yes for 100% dark chocolate.

I am teaching a math SAT prep class all day today (Saturday), and I hope to meet up with Jenna tomorrow at a wine-tasting. It’s a bit of a drive, but I think things will work out. Today I’m bringing an arsenal of fruit (watermelon and cantaloupe), a repeat salad, and a banana and raisins (thanks for the idea, Sarah!) for an afternoon snack.

Diner Food

We decided to go NJ-diner-style for dinner last night. I looked up “breakfast food” on Yelp.com and stumbled across American Diner in Sunnyvale.  This is what I got:

25 breakfast

That is 1/2 a Belgian waffle, 2 halves of French toast, and a fruit cup.  I also poured some HFCS-free (!) maple syrup on top.  It was a very large portion and I did actually finish the whole plate (well, I didn’t finish that huge pat of butter – but probably half of it).  I also had some of Bobby’s muffin and a bite of his ham (eh – I’m not really feeling meat so much ever since Food, Inc.). American Diner was actually pretty cute, but… not really a place that we’ll be going back to very often.  It was very – well, diner-ey.

24 american diner

Another food I got the other day was protein powder.  I bought this on Wednesday and I have tried it several ways, but so far my favorite is added to oat bran.

protein powder

The company is Jarrows Formulas (link to nutritionals and ingredients).  This product is vegan and vegetarian. They use non-GMO soybeans (a must).  One serving has a whopping 25 grams of protein and only 110 calories.  It is not sweetened at all and it has spirulina.  I made a bowl of oat bran with peanut butter, protein powder, and sesame seeds. It was fabulous.

21 protein oat bran

The protein powder gives the oat bran a strange/odd/different consistency.  It’s a little chalky, but it’s not bad.  I had to add some extra water because I think it sops up more water and makes the oat bran fluffier.  And greener!

Today I plan on going to Borders to look at a new book that Cindy recommended. What are your plans this week?

P.S. It’s my wonderful mom’s birthday today, so HAPPY BIRTHDAY MOM! I miss you!

Some favorites

I had a really nice breakfast yesterday.  It had lots of healthy fats, and was filling, and creamy, and very nutritious.

10 oatbran pb granola

This was oat bran, peanut butter, chocolate soy milk (just a splash), then topped with sesame seeds, granola, and some cherry preserves (no sugar, just fruit sweet).

I’ve been going through my old posts, and I wanted to share some of my favorite meals of all time.

4-lotus-root-salad

dip1

8-cucumber-onion-salad

persimmons2

12-papaya-salad

Before I forget – Clare is having a Nut Butter giveaway. It sounds pretty awesome 🙂 Go check it out, but don’t enter because I want to win 😀 Just kidding. Sort of.

Sunnybowl Dinner

Before the concert (Coldplay) on Monday night, Bobby and I grabbed a quick dinner at a local Korean restaurant.  It’s called Sunnybowl – Balance Your Nutrition: Well Being Korean Restaurant. it’s right next to Microsoft and so is Shoreline Ampitheatre – the perfect location. Sunnybowl is a Bi-Bim-Bap place – they only serve different types of cold bi bim bap (a rice-y salad of veggies, egg, and meat or tofu over rice with a spicy red sauce and oil). This is from their website (beef bowl).  What you get looks just as fresh and delicious (see below)!

beefbowl

After seeing Food, Inc. (review to come) I did not want to order a meat dish. I don’t know where they get their meat and I don’t want to take chances. Even Bobby was affected by this movie and made his choices accordingly.  I decided to get the regular size “Tofu & Broccoli” ($5.50 total).  I finished everything but a little bit of the rice (which is hiding underneath). Those are orange slices in the upper left.

11 tofu bi bim bap

Bobby opted for the large “Shrimp & Fishcake” (seafood instead of meat!) which was $7.50.  It’s a dollar more for the large, but we couldn’t tell the difference between our sizes. That’s red sauce + oil in the upper left. He finished it all, of course, except for the cherry tomato (he gave it to me).

12 shrimp bi bim bap

With each dish comes fresh kimchee, red sauce + oil (premixed), and dessert.  If you do takeout the dessert is fresh orange slices; if you eat in it’s a little cup of frozen yogurt. I snagged both of our kimchees and also doubled up on red sauce and oil. There’s some yummy sauce that was drizzled on top of my tofu and Bobby’s shrimp – it was brown and sweet.  It was a really nice addition.

We’ll definitely be back to Sunnybowl as soon as we can.  It’s cheap, fresh, healthy, and my favorite kind of food.