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, fiber, protein, and is naturally low in fat
  • provides phytonutrients and antioxidants
  • provides vitamins, specifically 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 Tips: Avoid processed wheat-containing foods, even if whole. Choose organic wheat, as conventional wheat carries many health risks and includes glyphosate contamination. Choose organic stone-ground whole wheat flours for highest safety and nutrient integrity.

Blueberries

  • provide healthy carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, including vitamin A, C, E, K, and most B vitamins
  • provide minerals, including potassium, phosphorus, magnesium, calcium, manganese, and iron
  • support optimal health, weight, healing, and prevention
  • support optimal digestion, immune health, and brain health
  • support healthy blood pressure, cholesterol, and blood sugar
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • for more info, see the blueberries overview on World’s Healthiest Foods

Cacao (Powder, Nibs, Beans)

  • provides healthy fats, protein, some carbohydrates, and fiber
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially most B vitamins
  • provides minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, copper, manganese, and selenium
  • supports optimal health, weight, healing, and prevention
  • contains euphoric properties (anandamide), aphrodisiac properties (arginine), anti-depressant properties (tryptophan), anti-aging properties, and helps to stimulate and balance brain activity
  • helps maintain healthy blood pressure and blood sugar
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • for more info, see the cacao benefits overview on Nutrition And You
  • Tips: This information applies specifically to pure cacao products and not any chocolate with added dairy, sugar, or other additives. Choose organic and raw pure cacao products for maximum nutrition and health benefits.

Coconut (fresh and dry)

  • provides healthy fats, protein, some carbohydrates, and fiber
  • provides antioxidants, phytonutrients, and anti-inflammatory benefits
  • provides vitamins, like vitamin C and some B vitamins, including folate and choline
  • provides minerals, especially potassium, phosphorus, magnesium, calcium, iron, manganese, zinc, and copper
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, cholesterol, and iron levels
  • can support proper bone health and protects against osteoporosis
  • can protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • For more information, visit the coconut nutrition facts from Nutrition-And-You.com
  • Health Tip: Avoid dry coconut that has been sweetened, sulfured, highly processed, or found to contain other additives or preservatives.

Cinnamon

  • not a significant source of calories or macronutrients (carbs, fats, protein)
  • provides lots of phytonutrients, antioxidants, anti-inflammatory, and antimicrobial properties
  • provides vitamins, including vitamin A, K, and some B vitamins
  • provides minerals, especially calcium, potassium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports optimal digestion and immune protection
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • for more info, see the cinnamon overview on World’s Healthiest Foods

Maple Syrup

  • provides mostly simple carbohydrates (sugars) and about 20% fewer calories than honey
  • provides 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