Bulgur is wheat groats cooked in a special way. Traditionally, dishes from it are served in quality, fish and vegetables. The benefits of bulgur for the body are due to its rich chemical composition.
Composition of bulgurBulgur is rich in B vitamins - thiamine, choline, riboflavin, choline, pyridoxine and folic acid, vitamin K (phylloquinone), E (alpha-tocopherol), beta-carotene, trace elements - potassium, phosphorus, magnesium, calcium, sodium, iron, saturated fatty acids, mono- and disaccharides, fiber and ash.
Bulgur groats: what is it
Small, medium, thick and whole grains. Depending on the type of food being prepared, a different grain size will be used. In general, grain holes are used, for example, for grain and deserts. To cook the perfect quinoa. The small seed has a bitter coating that needs to be washed. And when you wash it, use a fine mesh sieve so that the water can escape. You don't want little seeds to get lost in the sewers!
Harm of bulgur, contraindications
Do not overload or introduce too much water! Nobody likes soft quinoa! Take 1 cup of quinoa with 2 cups of water to a boil. Cover the pot, reduce the heat and simmer for about 15 minutes. Then you must exhaust it completely. Use the same grid grate you used for washing. Return the quinoa to the pot after draining, cover and let stand for another 15 minutes. Leaving the quinoa in a hot pot makes it dry, lighter and softer!
For 100 grams of dry product, depending on the type of wheat and the method of drying, there are from 340 to 365 calories. Bulgur is useful even for those who are struggling with excess weight, but for this it is necessary to cook it in a large amount of water and not overeat. In addition, due to the high fiber content, bulgur porridge is good for the body, as it quickly saturates and cleanses the intestines, improving work. digestive system. Minimal processing of bulgur allows you to save all the beneficial properties that this cereal has, and gives the body the necessary nutrients.
Rinse the quinoa thoroughly with cold water. Rub your hand for at least 2 minutes under running water. Let it dry for a while and put it in a saucepan. Heat a wire of olive oil over medium heat, add the quinoa and cook, stirring constantly, for about 1 minute, allowing the water to evaporate.
Add liquid and bring to a boil. Drain the quinoa and return to the pot for another 15 minutes. One cup of raw quinoa yields 3 cups of cooked quinoa. Some people like to add olive oil after it's cooked, it's optional and depends on your recipe later on.
The benefits and harms of bulgur have long been discussed among adherents healthy eating. It is worth noting that this cereal is quite easily digested by the body, has a beneficial effect on metabolism and contributes to the active removal of accumulated toxins from the body. In addition, very often bulgur is preferred by people who are actively involved in sports.
Prepare quinoa according to basic recipe above. While still hot, combine celery, olive oil, vinegar, Jamaican pepper, salt and pepper. Mix well and chill completely. When cool, add the parsley, celery leaves, and pomegranate seeds. Taste, cut off seasonings and serve.
Preheat oven to 210 degrees. In a small bowl, mix all the spices, one teaspoon of salt and black pepper. In a medium bowl, combine carrots with onion and 2 tablespoons oil, add 1 tablespoon seasoning and mix well. Meanwhile, spread out walnuts in a pie pie and bake for about 7 minutes, until golden brown. Let cool and then grind coarsely.
Bulgur also has a positive effect on the nervous system. Vitamin B, which is part of this cereal, which is necessary for the normal functioning of the central nervous system, helps to cope with insomnia, nervous tension, stress and irritability.
The mineral salts that make up the product make it useful for skin, hair and nails. Bulgur is widely used in home cosmetology as a scrub. And in combination with bulgur olive oil, it is an excellent tool for massaging problem areas.
In a medium saucepan, combine the quinoa with 2 teaspoons spice mix to add water and proceed according to basic recipe instructions. In a large bowl, combine 2 tablespoons of olive oil with a tablespoon of lemon juice and season with salt and black pepper. Add vegetables and mix well. Spread the leaves on a large platter. In a similar large bowl, add 3 tablespoons olive oil with 1 tablespoon lemon juice and raisins, mustard and 1 teaspoon spice mix, season with salt.
Add the quinoa, walnuts, bacon, parsley and roasted vegetables and mix well. Place the quinoa salad on a hand dish and serve. Tagliatelle with poppy seeds and raw ham. We are becoming more and more aware that proper nutrition vital to the prevention and recovery of many modern diseases that have become horrendous in recent decades; however, there is a lot of confusion about what good nutrition means: should we be vegetarians, macrobiotics, vegans, intruders, fruit plants, swallow supplement capsules?
Bulgur has an excellent warming effect and is indicated for people suffering. This is due to the fact that when ingested, this product slowly converted to glucose, helping to break down fat stores and normalize blood sugar levels.
Harm and contraindicationsDespite the rather high popularity, excellent taste qualities and benefits, bulgur also has contraindications. First of all, this applies to people who are actively fighting overweight. As mentioned above, this product is very high in calories and should be consumed only in limited quantities and only for the purpose of diversifying the diet. In addition, when losing weight, it is very important to actively engage in sports. Otherwise, this porridge will only add extra centimeters to the waist.
The number of books on dietary theories is huge, and each of the theories in the scientific justification justifies the premises in many cases, completely contradictory to each other. Recently in the United States, the US government mandated that packaging of whole grains must carry a label explaining the benefits of these products and indicating that they prevent diseases such as cancer, cardiovascular disease, diabetes, and others.
Eating cereals does not mean, for a minimum amount of time, using refined breakfast potatoes or adding bran to soups or any other more or less odd or complex combination or mixture. Eating grains every day means eating foods such as rice, pasta, couscous, bread, barley, rye, corn cobs, cereals and many others, especially in full form.
Gluten, which is present in the product, is a strong allergen, and therefore, people with individual intolerance to this vegetable protein should use 
bulgur is strictly contraindicated. When ingested, it can cause flatulence, dyspepsia, weakness and drowsiness after eating.
Mankind developed from cereals, and there is no civilized culture that did not use cereals as its main food: in Europe, wheat, barley, rye, corn, in Africa, millet and rice, in oriental rice, in Latin America or corn. Our biological structure, in particular, dental and intestinal structure, show that cereals are food predominantly of the human race: we have 32 teeth, 20 of which are molars, 8 are incisors and 4 are dogs; our intestines are relatively long, much larger than the intestines of a carnivore and smaller than those of herbivores, and have a structure suitable for digestion, especially the fiber of grains.
Bulgur, whose health benefits and harms are of interest to many, should not be included in the diet for indigestion, gastritis (especially with high acidity) and other inflammatory diseases of the gastrointestinal tract during an exacerbation. In addition, it is not recommended to include this cereal in the children's diet. If you follow these recommendations, this oriental cereal is a good alternative to familiar dishes.
Whole grains provide the body with adequate nutrition and have recently been found to contain serotonin, a substance that significantly calms the nervous system. In addition, the sugars present in these foods are polysaccharide sugars or complex sugars made up of several molecules that develop slowly in the body and are absorbed in the intestines, providing gradual energy and great resistance; when we consume cereals regularly, we can maintain regular levels of energy and vitality and feel much less tired.
Bulgur is a well-known cereal in eastern countries, where it is one of the most common side dishes for meat, fish and vegetable dishes. Bulgur is nothing more than wheat harvested at milk maturity, dried, parboiled, debranned and ground.
By appearance bulgur resembles corn grits, and when cooked, the cereal increases in volume three times, which makes this type of porridge very affordable and economical.
Video about the benefits and harms of bulgur cereals
The public health significance of these numbers is terrifying to me: it means that we stop eating the most important foods for our physical sustenance and for our intellectual, emotional and spiritual evolution.
Or at least cereals, even if they are specified in some cases; when you eat, always ask to accompany the dish with rice or pasta or salo bread or some other form of these extraordinary foods that some cultures even deify.
What are the benefits of bulgur cereals
Considering that bulgur is, in fact, crushed wheat, we can say that all the beneficial properties of wheat grain are preserved in this cereal. Bulgur is rich in vitamins, especially B vitamins (B1, B2, B3, B4, B5, B6, B9), vitamin K, E, beta-carotene, trace elements (phosphorus, iron, selenium, copper, zinc, manganese, potassium, sodium , calcium). Also, cereals contain unsaturated fatty acids, saccharides, ash substances and fiber. Calorie dry product 342 calories per 100 g.
When you cook at home, start getting used to the taste and texture of whole grains: you will see that you will not regret it and that the effects will start to make you feel in your well-being and vitality. The main cereals available on the Portuguese market, their qualities and better ways their use.
It is by far the most common cereal in macrobiotic and vegetarian food, and its use was spread by the Japanese philosopher and educator George Osawa. It is an excellent food for intellectual and spiritual development, and from a physical point of view it is especially beneficial to the lungs, that the large intestine is one of best products to treat intestinal problems. Beware, however, overconsumption - can lead to exaggerated thinness, a more yellowish skin tone, and an overly serious face.
Regular consumption of bulgur has a positive effect on the state of the nervous system, for which B vitamins are the most important and, perhaps, the main “food”. A large amount of mineral salts contributes to the restoration of metabolism, makes the skin and hair more "alive". The complexion acquires a healthy shade, the hair becomes more shiny and grows well.
Brown rice can be eaten plain, with legumes or vegetables, in soups and even in desserts. It's wise to always tear it down before cooking - not only does it get a lot more palatable, as it helps develop the phytic acid, making it much easier to absorb various micronutrients, especially zinc.
Barley is a grain relatively unknown to most people, but already a staple food in many cultures around the world; in oriental medicine, this cereal is believed to benefit the liver and gallbladder and is especially indicated to help dissolve fat and animal protein, benefiting huge people who want to lose weight and need to dissolve cysts, stones.
At regular use This cereal can significantly improve the activity of the nervous system, since for it the B vitamins are the main "food". A variety of mineral salts “help” restore metabolism, give the skin and hair a healthy look.
Bulgur - refers to cereals that are easily absorbed by the body and are well digested. Its calorie content is higher than that of other cereals (buckwheat, rice). This is considered a disadvantage. However, bulgur is recommended to be included in the diet of people who want to lose weight, as well as athletes who are exposed to high physical activity. After all, a high content of fiber will help to quickly restore metabolism and eliminate harmful toxins and toxins from the body. The high fiber content will allow you to “cleanse” the body, and will cause a feeling of fullness when eating even a small portion of porridge.
If you toast to brown and simmer for a few minutes, you get barley tea, great for refreshing, liver healing, and for weight loss. It was also the main food of many countries, especially in Northern Europe and Africa, and is the only alkaline grain. Millet is the ultimate cereal for treating stomach and pancreatic problems, especially diabetes, as well as helping to increase physical vitality and cope with cold weather.
He can cook it with rice, which is used in soups, to help add texture to the soup, but my favorite Millet recipes are millet cooked with pumpkin or cauliflower. These are cereals predominantly in our country and most European countries and are usually used in the form of bread or pasta.
In the East, bulgur is an integral part of such dishes as "dolma" (a dish resembling cabbage rolls, made from meat, bulgur and grape leaves), tabbouleh salad. Peppers are also stuffed with bulgur (using cereal instead of rice). In most cases, instead of potatoes and rice, meat and fish dishes you can serve bulgur, it will only make food tastier, healthier and easier to digest.
Wheat also benefits the liver and is an unusual grain for those who have to expend a lot of physical effort. It can be made as a whole grain and is especially delicious when cooked with beans or brown rice. Wheat pasta is a great food for those in need of quick energy who have little time to cook and help achieve greater flexibility.
Give preference whole grain bread for sale in natural products, which must be produced using organic wholemeal flour and natural yeast, making it much more digestible and delicious. If you have bowel problems such as constipation or pancreatic problems, don't eat too much bread, especially don't eat it toasted; learning how to steam bread for 2 or 3 minutes is a real pleasure and food that is much easier to digest than toasted bread.
In Turkey, bulgur is especially loved, and is used as a complete substitute for rice, they cook pilaf with it, bake cakes, cook thick tomato soups make toppings for pies and salads.
What is bulgur
The taste of bulgur is quite pleasant, it has a subtle flavor of nuts. The cooking time depends on what kind of bulgur you have, large or finely chopped. But in any case, the porridge does not cook for too long - after all, the grain has already been steamed in advance. The proportions of water and bulgur during cooking are exactly the same as for cooking rice: water is taken twice as much. Very small bulgur can not even be boiled: it is simply poured with boiling water and allowed to brew for some time.
Also good way eat it so traditional product is a good way to Alentejo soaked in soup. Rye has similar properties to wheat and is especially good for cold weather; It is usually used in the form of bread. Grains are more calorimetric and high in fat, hence best for those who need to warm up and gain weight; oats are also very good for babies and children as well as breastfeeding mothers.
Most people know oats in flaked form, but this can also be cooked as a cereal - just add 4-5 times as much water and let it cook on low heat for 2-3 hours or even overnight for a rich breakfast that will please children and adults.
How to cook bulgur: recipes
You can cook a lot of delicious things from bulgur. It can be cooked spicy or sweet. Groats are combined with fish, meat, raisins, vegetables, nuts, honey or seafood, because bulgur is universal, easy to prepare, different pleasant taste, nutty flavor and brings invaluable benefits to our body.
Bulgur is good to add to chopped meat and stuff peppers, tomatoes, zucchini and eggplants with this mixture. Vegetable stew with such a filling is very tasty. Bulgur and chicken, fatty lamb and lean beef. But soups with bulgur are better not to cook for the future: they are too thick and soon turn into porridge.
Use in certain dishes largely depends on the size of the grind. Modern bulgur, obtained from steamed wheat, is divided into three fractions:
- fine grinding, added when baking bread, muffins, pies and cookies, in addition to a special nutty taste, gives finished goods gentle crunch;
- coarse grinding replaces rice in pilaf;
- medium grinding is used most often when preparing cereals, snacks, salads and soups with it.
How to cook bulgur
When preparing medium-ground cereals, it is enough to pour one part of bulgur with two parts hot water, wrap a saucepan or use a thermos with a wide neck. Allow to swell for 40-50 minutes and use for salad or as a side dish.
Bulgur coarse grinding it is advisable to lightly fry in oil before cooking, then add water (as for rice) in proportions of 1 to 2 and cook for 15 minutes over low heat. It can be cooked spicy or sweet.
Lebanese Tabbouleh Salad
Products for cooking:
- 3 tablespoons bulgur
- 3 tablespoons of olive oil,
- half a pepper
- half an onion,
- half a cucumber
- two small tomatoes
- a handful of olives (green) pitted,
- salt,
- lemon,
- mint, parsley.
Bulgur pour a glass of boiling water and leave for 1-1.5 hours. Who likes soft - you can cook a little in salt water. Ready bulgur is filtered and cooled, vegetables are cut into small pieces, mixed with bulgur, herbs, olive oil and lemon juice. It turns out a great salad, which will be appreciated by both vegetarians and fasting people.
It is best to remove the salad for 2-3 hours in the refrigerator (the longer the salad is infused, the tastier it becomes).
Serve "Tabuleh" with barbecue or as an independent dish.
Salad with bulgur, cheese and green beans
The salad is simple and quick to prepare, 30-40 minutes is enough.
Ingredients:
- Bulgur - 0.5 cups
- Water - 1 glass
- Garlic - 2-3 cloves
- Parmesan cheese - a handful
- Asparagus beans - a handful
- Freshly squeezed lemon juice - 0.5 pcs.
- Olive oil, salt and black pepper.
Cooking:
Pour boiling water over the grits and let stand for about an hour, then pour lemon juice. Cut off the ends of the beans and cook in salted water for 4-5 minutes. Pour it into a colander and pour over cold water. Next fry for olive oil chopped bean pods, add squeezed garlic, and after 1 minute add a little water. Remove the saucepan from the heat and add cheese, salt, pepper, bulgur and mix everything well. The salad is served warm with a soft-boiled egg.