Healthy Mama Magazine Issue 4 - October 2014 | Page 14

TEN

GLU

GOODNESS

VEG
AN

EATS

E

FRE

Y
DAIR

high fiber

FREE

SUPER FO

OD

low G.I

BULGUR SALAD WITH MUSTARD
LEAVES, WALNUTS & CRANBERRIES
By Louisa Foti from Eat Your Veg | Serves 2
FOR THE SALAD:
150g/5 oz bulgur wheat (G-Team suggests use cooked quinoa if gluten-free)
60g/2.5oz walnuts, chopped
60g/2.5 oz cranberries
½ red onion, finely diced
100g/4 oz mustard greens or any other strong flavored robust green:
spinach, rocket, mizuna. Large stalks removed, washed and shredded.

FOR THE DRESSING:
3 tablespoons rapeseed oil
1 tablespoon red wine vinegar (G-Team recommends Apple Cider Vinegar)
1 heaped teaspoon Dijon mustard
1 large pinch each of salt and freshly ground black pepper

1    Cook the bulgur wheat to packet instructions (usually about 15 minutes) and allow to cool for a few minutes.
2    Whilst the bulgur is still warm stir through the walnuts, cranberries,
red onion and shredded greens.
3    Whisk together the dressing ingredients then thoroughly combine
with the salad.

From
the G
-Team
Bulgur is an ancient
grain made from the groats or berries
of wheat. It's high in fiber and protein
and has a low glycemic index. It can
be made from many different types
of wheat and will still contain gluten,
so that’s something to watch out for
if you think you may have a gluten
intolerance. It's a great wholegrain
to use if you are transitioning from
refined grains to a more healthy,
balanced diet. Its nutty flavor and
rice like fluffiness adds a pleasing
texture to soups, salads, stuffings and
baked goods. Use it as you would
rice or couscous or if staying gluten
free swap it out for quinoa.
MAG

14