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Bulgur and Sorghum: Why You Should Give These Grains a Try

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You might have never heard of bulgur or sorghum, but these grains have nutritional benefits. Here, why you should give these healthy grains a try and recipes for tasty meals using bulgur and sorghum.


What It Is: Bulgur is not actually a plant -- it's a Middle Eastern way of preparing wheat that maintains almost all the bran and germ of the wheat kernel, which is why it's considered a whole grain.

Texture: Pleasant. Soft without being mushy.

Tastes Like: Bulgur has a mild, nutty flavor somewhat between white rice and brown rice. It's a great "starter grain" for people just branching out beyond refined grains.

Nutritional Information: (1 cup cooked) 151 calories, 0.44g fat, 33.82g carbs, 8.2g dietary fiber, 5.61g protein.

Nutrients: (Daily values based on 1 cup cooked) Higher than average in niacin (1.82mg, 9 percent DV, heart health) and fiber (8.2g, 33 percent), magnesium (58mg, 15 percent), iron (1.75mg, 9.7 percent, forms hemoglobin in blood), copper (1.37mg, 6.8 percent) and zinc (1.04mg, 6.9 percent, cellular metabolism, immune response).

Health Perks: The fiber is off the charts: 33 percent of the daily value, making it an excellent source. There are also 98 micrograms of lutein, plus zeaxanthin (important for eye health).

Best Served or Cooked With: "Fine grains are used in such dishes as kibbe, which is a mixture of bulgur and meat or poultry. The fine grains do well in dishes with meats because they adhere well to the meat. Medium-size grains are used for various salads and in making tabbouleh. The third size, which is coarser and larger, is best used in pilafs," says Michael D. Ozner, MD, author of The Miami Mediterranean Diet (BenBella Books, 2008).

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ladychris96 wrote:

tasty and healthy

6/21/2012 01:45:20 PM Report Abuse
ladychris96 wrote:

well as a chil i would'nt touch it but now as a grown up i love it will try your newq recipes

6/21/2012 01:43:13 PM Report Abuse
a3984502 wrote:

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2/2/2012 02:36:37 AM Report Abuse
skrobinson2 wrote:

it is very interesting and everything i wanted to know about bulgar

11/4/2011 04:10:51 AM Report Abuse

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