Bulgar Salad

Happy hump day! I'm so stoked to tell you about my lunch today, but first let me share a little of my weekend.

Our "prom pose"

This weekend, we were graced with some serious summer weather! The daytime temperature hovered in the 90's and the nights were in the 70's, making it perfect for grilling (don't worry--I'll be sharing some of these grill recipes very soon!). It was also perfect weather for bike riding, gardening, walking the dog, and just lounging in my backyard in my bathing suit, soaking up some rays. Such relaxation! I felt like I was on a tropical vacation, right in my own city. Oh! And did I mention I went to prom this weekend too?! My husband teaches at an alternative high school in the city, so we decided to attend their prom/end-of-year social, which just so happened to be on a rooftop in Chelsea, near the High Line and the Meatpacking District. OMG! Talk about the views! The sunset over the Hudson River was just breathtaking, and definitely a rare treat for this Brooklyn resident.

My corsage. This was Steve's first prom! 

Anyway, back to the reality of the work week and that lunch of mine. Remember the trip I took to Jungle Jim's while I was in Ohio a couple of weeks ago? Well, while I was there I picked up some bulk bulgar wheat because I wanted to try to make this bulgar and lentils salad I really love from my favorite local Mediterranean spot. And man did I strike some serious health-food gold when I thought of the salad I am going to share with you today.

Bulgar is super easy to make, and it's high-fiber, low-calorie, and low-fat, making it a great option for lunch. I made my first batch the other night for that bulgar and lentils salad, and while it was yummy, I've been contemplating more flavorful ways of preparing it as compared to simple hot water and salt. And I'd say I definitely succeeded here.

Preparing the Bulgar
For those of you who don't know, bulgar is a type of cracked whole wheat grain. Often it is sold already partially cooked, making it quick to make. There is a fine grain version available that is considered "instant" because it only takes about 5 minutes to cook through. Medium and course grains are also available if you want more bite behind your cracked wheat, although they take a little longer to cook. Most health food stores stock bulgar wheat in the bulk food section, although you may also find it in the baking or cereal aisles.


When I purchased my bulgar, I chose a medium grain (it was labeled as "#2") because I wanted a little more bite. I began by heating some water to boiling using a tea kettle. While it was heating, I prepared the seasoning, which really is what made this batch of bulgar so yummy compared to my last batch. I used about a teaspoon each of harissa, curry, red pepper flakes, and red and black sea salt from Hawaii for their mineral content--although regular sea salt would work just fine. I also chopped up some spring onion and fresh mint and tossed them in. You could also add garlic or lime juice if you have it available, or even replace the water with some vegetable or chicken stock for added variety and flavor. When the water started to boil, I added 1 1/3 cup to the seasoning mix and gave it a good stir. I then added a cup of the bulgar wheat, gave it a quick stir, and let it sit, covered, for 20 minutes. If the water is not entirely absorbed after 20 minutes, just let it sit a little longer. I then fluffed with a fork and added some fresh cracked black pepper before giving it a taste. YUM! And because I actually made it last night, I then put it in the refrigerator until this morning when I made my husband and myself our lunches.

Putting together the remainder of the salad was pretty simple, and only added about 10 minutes to my morning routine. I rinsed the lettuce, which I purchased from the local farmer's market this weekend, and gave it a rough chop. I then added a few heaping spoonfuls of the bulgar on top of the lettuce. Since it's almost time for me to go shopping again, my salad fixings were sparse, but if I had some in the house I would have also added tomato and cucumber, and maybe some dried fruit such as cranberries. I also added some sunflower seeds for their healthy fat content and high levels of vitamin E and magnesium, although almonds or walnuts would also be yummy. For added protein I included a hardboiled egg, although the bulgar does add a bit of protein on its own. Finally, I drizzled some hempseed oil over the top, which is a nutty tasting alternative to flaxseed oil and fish oil with additional health benefits (it does not contain THC). A little Greek yogurt or tzatziki sauce (cucumber and dill sauce), or even capers and olives would add a nice touch to this salad if you're looking for a little more variety.

 

p.s. For other great salad ideas, be sure to check out our Recipe Index! :)

Simple Salads

Happy (belated) Mother's Day to all the super moms out there!

Picnicking in Fort Greene Park!

While I technically am not a mother, I do claim ownership to three feisty kitties and one amazing dog, making me quite the fur-mom. And let me tell you, I had a wonderful Mother's Day!

Most of my family lives in Ohio and since I won't be in that part of the country until this upcoming weekend, I spent the day perusing Brooklyn with my husband, our friend Jessie, and Charlie, our labrador/basset mix.

We began the day at the park, enjoying a picnic of various little sandwiches, a selection of cheeses, and some fresh berries. For dessert we had pieces of chocolate smothered in a very decadent white chocolate peanut butter. Truly divine!

Following the picnic, we went for a leisurely bike ride around the neighborhood and through Prospect Park (Brooklyn's "Central Park"). I recently purchased a 1986 Peugeot road bike from the Brooklyn Flea Market for a really great price--although the low price may actually be reflective of the fact that it's a child's bike... What can I say? I'm short!--and boy is it a joy to ride! I just can't get enough of it.

After our ride, we decided to cool down with a little gardening. My husband and I started a backyard container garden last month and we really enjoy spending time tending it together on the weekends. We tried our hand at a smaller garden last year and while we got some produce we decided to try for more this year. All together we planted 13 plants, including yellow and green zucchini, pickling cucumbers--I'm fantasizing about making Mary's homemade pickles recipe from complete scratch!--Japanese long eggplant and traditional eggplant, 5 types of peppers including jalapenos, Caribbean red peppers, and sweet Italian peppers, and 3 types of tomatoes. We also planted a windowbox spice garden with tarragon, mint, basil, rosemary, sage, oregano, dill, and thyme. I'm so excited for everyone to grow big and tall so we can eat them!

Speaking of eating, enough of my Mother's Day... It's time for some recipes! For today's post, I'd like to celebrate the joy of warmer weather, being outside, and container gardening with three delicious, nutritious, and super simple salads. Every Saturday a local farmer's market forms at the park down the street from my apartment. Not only does the market collect compost and provide a space for recycling textiles, but it's obviously a great place for us to purchase our veggies for the week. This past weekend they had a great selection of lettuce and I admittedly went a little crazy, buying several types out of excitement. So here, dear reader, you have the result of a week's worth of salads.

Cobb Salad
2 hardboiled eggs, diced
1 tomato, diced
blue cheese, crumbled
sunflower seeds or another type of seed or nut
broccoli and/or cauliflower
turkey or chicken, diced
avocado, sliced

With this salad, I simply rough chopped the lettuce and then I tossed the lettuce and broccoli in the dressing before adding the toppings. I kept the dressing simple with a mixture of aged apple cider vinegar, lemon juice, chive and dill infused olive oil, hemp oil, and some salt and pepper. I also would have tossed in some mushrooms but I didn't have any in the house at the time. I must say, cobb salads are amongst my favorites because I feel they're pretty well-balanced, with a variety of protein sources, healthy fats, and fiber.

Smoked Salmon Salad
1 package smoked salmon
1 red onion, diced

1 tomato, diced

mushrooms, diced

Olives

Capers

Feta cheese or blue cheese, crumbled

For this salad, I again started by rough chopping the lettuce and then added the toppings. I enjoy the smoked salmon because it takes a simple salad to the next level by providing protein and omega-3's. The capers and olives add a nice saltiness to balance the smokey fish, and the red onion and tomato add just a dash of sweetness. For the dressing, I again kept it simple with a mixture of aged apple cider vinegar, olive oil, hemp oil, and pepper.

Frisee Salad

Frisee lettuce

2 eggs, poached

cooked duck bacon

pine nuts

For this salad, I used frisee lettuce rather than typical greens to be adventurous; however I think the same concept would be successful with a variety of lettuces, especially endive, boston, or bibb lettuce, although mesclun or arugula would also work I'm sure. I began by tossing the frisee and the bacon in the dressing, which again was a mixture of aged apple cider vinegar, blood orange infused olive oil, hemp oil, and salt and pepper. I then topped the salad with the two poached eggs and pine nuts. You could also add some diced shallot, blue cheese, roasted red bell peppers, and/or tomatoes, but I decided to keep this salad simple since the real bonus is the runny yolk from the poached eggs. Yum!

And... in case you didn't scope it, the picture at the beginning of this post is a card I handmade for my mother-in-law using a page from an old dictionary I found on the street and an image from a recycled advertisement! :) 

Kale and Dates Salad with Balsamic Vinaigrette

Today I would like to share with you my newest love-affair... KALE! Kale has so many nutritious benefits, it is super hearty and really delicious. I pack a salad for lunch most days, and previously used regular green leaf lettuce or spinach.  I would always find that my lettuce would wilt by the time lunch rolls around, due to the dressing or the toppings.  I even tried packing the dressing separate, but to no avail my salad would lack the freshness and crispness I desired. 

Then I was introduced to kale, and my lunch-life has changed. You can add dressing to kale in the morning and by the time lunch rolls around, your greens are just as crisp as it was 5 hours ago!

Kale is bitter so I try to always add a bit of sweetness in the form of a dried fruit- I used dates today. I also add beans and nuts for a crunch and protein.  Lastly I added tomatoes, red onion and shaved Parmesan cheese. 

Easy homemade balsamic vinaigrette!

Pass on the grocery store, preservative-packed salad dressing and create make your own! This simple recipe is super flexible and the basic ingredients are in any household- oil, vinegar, mustard, salt & pepper.

There is this fantastic shop near my house that has specialty oil and vinegar in all sorts of flavors- Old Town Oil, Chicago. I am currently using their 18 year aged balsamic vinegar. But any vinegar you have in the house will work great- Champagne vinegar, apple cider vinegar, ect. 

Other simple vinaigrette recipes will call for 2x the amount of oil to vinegar, however I love the taste of vinegar and therefore use the same ratio of oil to vinegar, plus it keeps the dressing healthier by adding less oil.

Ingredients

2 tbs vinegar

2 tbs oil

1 tsp mustard- I use dijon

Garlic powder, salt & pepper to taste

Combine mustard, vinegar and spices in a small bowl. Then slowly drizzle oil into mixture and wisk until  the oil is completely combined into the vinegar.

When preparing kale, be sure to cut out the tough ribs

Hope you enjoy this brown-bag special! Let me know how you like it!


Thanks-

Mary