This cereal grain bowl can make a great breakfast, snack or meal anytime. It is based on bulgur, which is a type of cracked wheat that is usually made from several different types of wheat. It can provide a new variety and way to eat real, whole grains as part of your diet.

Combined with blueberries, cacao nibs and coconut flakes, it is full of delicious flavors and textures that make every bite feel like a nutritional treasure! It provides a rich supply of healthy carbohydrates, protein and fat. It is high in fiber, naturally low in sodium, and rich in vitamins, minerals, antioxidants and phytonutrients.

Characteristics

TYPE: Meal, Snack
PREP TIME: < 10 to 30 mins (depending on bulgur type)
SERVINGS: adjust to your needs

  • 100% Whole food
  • 100% Plant food (Vegan)
  • Peanut-free
  • Nut-free
  • Soy-free
  • Corn-free
  • Oil-free
  • Refined sugar-free

Goodies Needed

TOOLS:

  • Pot (small or medium)
  • Stove

Preparation Steps

  1. Cook the bulgur according to package instructions or your personal preferences. Depending on the brand you get, bulgur may cook in as little as 10 minutes, to as long as 30 minutes. It will depend on whether it was parboiled or not, and size of the grain. The variety of bulgur I had, cooked best based on the following: add 1/2 cup dried bulgur to 2 cups of boiling water, and simmer on low setting for 25-30 minutes (makes 2 servings). The most important part here is to have a good amount of water/moisture to make this a cereal-like experience. For this type of meal, you do not want your bulgur to absorb all your water. So if the bulgur absorbs too much water, simply add more water, stir, and keep adjusting for your preferred consistency.
  2. Once the bulgur is cooked, remove from heat and place into bowls. Top with about 1/2 cup of fresh or frozen blueberries per serving, and about 1 to 2 tablespoons of the cacao nibs and coconut. Sprinkle with some cinnamon if desired, and drizzle with a small amount of maple syrup if desired.
  3. Enjoy as is, or stir everything together to your liking.

Tips

  • There are different kinds of bulgur—coarse and fine. For this grain bowl, I highly recommend the fine bulgur, which produces a smooth-like porridge consistency, and is easy to consume, especially for young children. As noted above, adjust your water amounts to make a smooth, flowy consistency.
  • Try this blueberry-cacao-coconut combination with different whole grains, like steel cut oats, buckwheat or quinoa.
  • Try the bulgur with different fresh, frozen or dried fruit, as well as other different food additions like raw nuts or seeds.

Meal Nutritional Benefits

Organic Whole Wheat

  • provides healthy carbohydrates and protein; naturally low in fat
  • provides most B vitamins
  • provides minerals, especially manganese, selenium, magnesium, phosphorus, iron, zinc and copper
  • helps support optimal health, weight, healing, and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, refer to whole wheat on World’s Healthiest Foods
  • Health Tip: avoid processed wheat foods (even if whole); choose organic wheat, as conventional wheat carries many health risks, and organic, stone-ground whole wheat flours for highest safety and nutrient integrity

Blueberries

  • provide healthy carbohydrates, some protein, and are virtually fat-free
  • provide phytonutrients, antioxidants and anti-inflammatory benefits
  • a source of vitamins, especially vitamin K and C, and most B vitamins
  • a source of minerals, especially manganese, copper and potassium
  • support optimal health, weight, healing and prevention
  • support optimal digestion and elimination, immune, and brain health
  • help maintain healthy blood pressure, cholesterol, and blood sugar
  • offer healing and protection for cancer, heart disease and diabetes
  • for more info, see the blueberries overview on World’s Healthiest Foods

Raw Cacao

  • provides healthy fats, protein and carbohydrates
  • provides one of the highest sources of antioxidants
  • a source of vitamins, especially the B vitamins
  • a source of minerals, especially manganese, copper, magnesium and iron
  • provides an abundance of phytonutrients for healing and prevention
  • contains euphoric properties (anandamide), aphrodisiac properties (arginine), anti-depressant properties (tryptophan) and helps stimulate and balance brain activity
  • provides anti-inflammatory, rejuvenating and anti-aging elements
  • helps maintain healthy blood pressure, and protect against cardiovascular disease
  • for more info, see the cacao benefits overview on Organic Facts

Coconut (Dry and Fresh)

  • provides healthy fats, along with some carbohydrates, fiber and protein
  • provides antioxidants and phytonutrients
  • provides vitamins, like B vitamins and vitamin C
  • provides minerals, especially manganese, copper, selenium, iron, magnesium, phosphorus, and potassium
  • supports optimal health, weight, healing, and prevention
  • supportive for brain and nervous system, cardiovascular system, and overall good health
  • For more information, visit the coconut nutrition facts from Nutrition-And-You.com
  • Health Tip: avoid sweetened, sulfured or preserved dry coconut

Cinnamon

  • an outstanding source of phytonutrients and antioxidants
  • anti-inflammatory and antimicrobial properties
  • provides vitamins, including vitamin K, E, A, C, and some B vitamins
  • provides minerals, especially manganese, calcium, and iron
  • supports optimal health, energy, weight, healing and prevention
  • supports optimal digestive and immune health
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, see the cinnamon overview on World’s Healthiest Foods

Maple Syrup

  • a rich source of simple carbohydrates (sugars); provides about 20% less calories than honey
  • a source of antioxidants and phytonutrients
  • provides trace amounts of B vitamins
  • provides minerals, especially manganese, zinc, calcium, iron, potassium, copper and magnesium
  • serves as a good, natural sweetener option, which provides some nutrition and health benefits
  • for more info, see the maple syrup overview on organicfacts.net