It’s healthy and it’s delicious!

Hello, Dear Reader:

I spend a lot of time trying to make good food choices, especially inthe grocery store where I have discovered that “healthy”, “low calorie” and “sugar-free” don’t mean that the product is not loaded with salt, artificial ingredients and other chemicals. Few people have time to stand and read the label of every product on the shelves. It is overwhelming. What to do? Nutritionists recommend checking the label for fewer than 5 ingredients and be sure that one of the top ones is the actual core product you think you are purchasing, like orange juice.

Naturally, the more foods we eat in their “natural” state, like fruit and vegetables, the better. I hit the jackpot recently when I discovered a powerhouse dish that rings all the bells for a healthly dish, Mediterranean tabbouleh.

There are dozens of recipes for it online and I think I came up with a winner. It keeps beautifully in the fridge and is so colorful and healthy. It has the most delicious “fresh” taste. It is simple to prepare and really does not need cooking.

Diane’s Tabbouleh

2 cups of bulghur wheat ( I used Bob’s Red Hill bulghur wheat)

2 and 3/4 cups boiling water

1/4 cup fresh lemon juice (2 lemons)

1/4 cup olive oil

1 clove of fresh garlic, finely chopped

1 and 1/2 tsp. kosher salt

The green tops of one bunch of green onions, chopped

Approx. 8 sprigs of mint or the contents of one of the plastic fresh herb packages at the grocery, chopped fine

3/4 of a fresh bunch of Italian flat-leaf parsley (not curly), chopped fine

1 large English cucumber, seeded, not peeled and diced.

One container of cherry tomatoes, sliced ( and drained)

1 tsp. black pepper

Place bulghur wheat in a large bowl, pour in boiling water, add lemon juice, garlic, olive oil and 1 and 1/2 tsp. of salt. Stir and allow to stand for 1 hour.

Add green onions, mint, parsley, cucumber, tomatoes, pepper and mix well. Adjust seasoning to taste. Cover and refrigerate. Even better day two and three! Average prep time: 30 minutes!

Quick, easy and delicious–

Seeds of Change is a whole line of natural grains pre-cooked and packaged ready to eat or serve as the basis for another dish. They “cook” in the package in 90 seconds in the microwave and are outstanding when tossed with other healthy ingredients–rinsed and drained, canned black beans, cherry tomatoes, sliced, chopped red and green bell peppers, green or red onions, and any other you choose. Add a light vinegarette, like Good Seasons and toss well. It is delicious hot or cold and keeps in the fridge for days. You can also add cooked meat or shrimp. Yum! And so easy!

If you have easy, go to healthy dishes, please share! We all need great ideas!

Have a wonderful day!



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