Bulgar Wheat Red Peppers

Bulgar wheat is a low cost, high nutrition whole grain food that can be used in a huge variety of meals! It has a light nutty flavour and actually ranks quite low on the glycemic index. With high fibre and protein levels, bulgar wheat is also fantastically low in fat and will give your body a helping hand in keeping your digestive system healthy! Combined with red peppers, this whole grain makes a great main meal that is sure to keep those late night snack urges away!

In total this dish will take between 40 and 50 minutes to prepare.  To make enough for two people you’ll need the following ingredients:

Four red peppers

Three medium mushrooms

Fresh or frozen spinach

A dash of turmeric

Fresh parsley

Two carrots, diced

125g of bulgar wheat

One onion

Two tomatoes

Coconut oil

Firstly, cut the tops off of the peppers and scoop out the seeds. Next, lightly brush them with coconut oil and place them in a pre-heated oven at 180 degrees C. Leave them for twenty minutes while you get on with the next step.

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Add 125g of bulgar wheat to 600ml of water in a pan and bring to the boil before adding in a dash of turmeric, covering and leaving to simmer for 10 – 15 minutes. If you’re using frozen spinach then add a small handful in half way through the simmering process, if you’re using fresh then wait until later!

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Whilst the wheat is simmering chop the mushrooms into small pieces, dice the carrots, onion and tomatoes. In a separate pan, boil the carrots for a few moments and then after draining the bulgar wheat add it together with the mushrooms, carrots, onion and tomatoes. If you’re using fresh spinach then now is the time to add it in!

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You can now take the peppers from the oven and fill with the bulgar wheat mix. Position the peppers back in the oven for a further ten minutes before taking out and garnishing with the parsley before serving!

Bulgar Wheat Sushi with Wasabi Ginger

I just got back from visiting the sun in Arizona and wow did I miss it! But I was fortunate to come back to London just in time for the sun to finally visit us here too! While basking in the Arizona sunshine, I was craving light meals which go hand in hand with the very light and bright days, this is where this week’s recipe was born! Here I’m going to share the recipe with you to make four rolls for yourself.

You’ll have to start out by making the vinegar wasabi liquid, or as I refer to it, the ‘tincture’! This will pickle your ginger AND season and dress your bulgar wheat.

For the Tincture:

4 tbsp of brown rice vinegar
2 tsp of coconut nectar (or raw honey)
2 tbsp of water
2 tsp of himalayan pink salt
1/2 a tsp of wasabi
2-3 inch pieces of peeled fresh ginger root

Whisk all ingredients together, leaving out the pieces of fresh ginger root, and divide in half. Set aside one half to season the cooked bulgar wheat.

bulgar_wheat_sushi_with_wasabi_ginger_grassrootsandgrains (3)You can then slice the ginger very thinly or if you have a mandolin, use it as it’s fantastic for getting clean, thin slices. Coat the sliced ginger, both sides, with salt and let sit and sweat it out for 30 minutes. After 1/2 an hour, squeeze the ginger out and then rinse under cold water. Give it another good squeeze until it is as dry as you can get it. I used paper towels to help with this so feel free to do so to really get them dry. Then, submerge and soak the sliced ginger in the ‘tincture’ and let it marinate for 15-20 minutes.

The next stage is to make the actual Bulgar Wheat Sushi, for this you’ll need the following ingredients:

1 cup of bulgar wheat
2 cups of water
1 small cucumber, sliced into 2-3 inch matchsticks
2 baby gem lettuces
4 radishes, thinly sliced (mandolin good for this too)
1 carrot, grated
1 and a 1/2 avocados, thinly sliced
4 nori sheets
Toasted sesame seeds
Pink himalayan salt to taste

bulgar_wheat_sushi_with_wasabi_ginger_grassrootsandgrainsSo to begin, place the bulgar wheat into a pot and add the two cups of water. Bring to the boil, reduce to simmer and then cover with a lid and cook for 15-20 minutes until all the water has been absorbed. Once cooked, transfer to a bowl and allow the bulgar wheat to cool down. When this has been achieved, add half of the ‘tincture’ that you set aside and fold into the bulgar wheat. You can then add some pink himalayan salt to taste.

While the bulgar wheat is cooking, start your slicing and dicing of the veggies so that they are ready to be rolled!

bulgar_wheat_sushi_with_wasabi_ginger_grassrootsandgrains (2)To roll the sushi, place a nori sheet, matte side up onto your sushi mat. Using wet hands, spread a thin layer of bulgar wheat evenly around the the nori sheet. Make sure to leave a two inch border at the top. Next, arrange all of the vegetables, starting with the baby gem lettuce, across the centre of the bulgar wheat and sprinkle with toasted sesame seeds.

bulgar_wheat_sushi_with_wasabi_ginger_grassrootsandgrains (4)Pick up the edge of the mat closest to you and start to roll it away from you while holding the filling in. Pull the mat gently while rolling in order to get a nice firm roll. Keep rolling until you have a nice, neat and tight roll and then use a wet and very sharp knife to neatly cut the nori roll into pieces. Arrange on a pretty platter and serve with your ginger and some tamari, which is also wheat & gluten free!

The combination of vegetables in this recipe provide a massive variety of nutrients, vitamins and minerals that’ll keep you healthy while you’re filling up! The sesame seeds in particular are a great source of niacin which you may not get in abundance from many of your other food sources. Niacin helps reduce bad cholesterol levels in the blood and can also enhance certain brain functions which work to reduce anxiety and neurosis.

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