1/2 cup bulgur (cracked wheat)
1 bunch flat leaf parsley, (stems removed), finely chopped
3-4 stems fresh mint (stems removed), finely chopped
10-12 cherry tomatoes, cut in half
1/2 seedless cucumber, cut into 1/4 inch pieces
2-3 Tbsp Extra Virgin Olive Oil (EVO)
Juice from medium sized lemon
Fresh ground pepper and salt
In a small saucepan, bring 1 cup of water to a boil. Add the bulgur and turn off heat. Cover and let sit for 15 minutes, stirring occasionally. Place bulgur in a large bowl and cool.
Once bulgur has cooled, add parsley, mint, tomato, cucumber, 2 tablespoons of olive oil, lemon juice, salt and pepper to taste and mix well. Add more lemon juice and salt if necessary.
Bulgur is a whole wheat grain that has been cracked and partially pre-cooked. As a whole grain, bulgur is a much better source of vitamins, minerals, fiber, antioxidants and phytonutrients than enriched or refined wheat. Bulgur is easy to find in most grocery stores; a good brand to look for is Bob’s Red Mill.
Want to add a different flavor? Try adding green onion, ground almonds, pomegranate kernels or diced garlic.
David H. Rahm, M.D. is the founder and medical director of The Wellness Center, a medical clinic located in Long Beach, CA. Dr. Rahm is also president and medical director of VitaMedica. Dr. Rahm is one of a select group of conventional medical doctors who have education and expertise in functional medicine and nutritional science. Over the past 20 years, Dr. Rahm has published articles in the plastic surgery literature and educated physicians about the importance of good peri-operative nutrition.