Tabbouleh bulgar wheat

Tabbouleh bulgar wheat is a delicious mixture of tomato, parsley and mint. If you have the grain already prepared then it does not take long to rustle up this dish. What's more it is bursting with nutritious food. You can pig out, and never get fat.

Rich in calcium and anti-inflammatory betaine is probably the reason you are finding this page on bulgar wheat at chiropractic help.

Wheat berries in a pot for boiling.

This page was last updated by Dr Barrie Lewis on 18th July, 2021.

Some herbs are easy to grow, others require quite a lot of attention. Mint is one of the easiest; just beg a root or two from a friend and quite soon you'll have it popping up all over the garden.

Parsley is a little more difficult; grow your seedlings in full sun but they also demand plenty of water. The Italian, flat-leaf variety is certainly easier.

Choose only bright red, almost over-ripe tomatoes; and freshly squeezed lemon juice is a must.

This is a bit of a fag because it takes time but, once having made your bulgar wheat, it freezes beautifully and keeps for ever.

All you need to buy is real whole-wheat kernels.

It's cheap and full of the best of whole wheat; B and E vitamins, betaine that helps prevent birth-defects, fibre, and all that goodness. If you have a grinder, and bake your own bread then you are already home and dry.

Today we have an update on making your own bulgar wheat; if you have a humid summer it just won't dry properly enough for grinding. Either you drive off the moisture in the oven on low heat, or you wait for the season when you have minimal rainfall. For me that is winter.

Or, if you're a beekeeper, then you can use your solar wax extractor; that's what I am going to do in future.

It all begins with a bag of wheat; that might be 2kg, or 50. We purchase four of these every year directly from the farmer for our bread. Some goes to the chickens in the garden.

Wheat bag 50kg

An alternative is a sunny windowsill where you can leave it for a week or more. Outside you risk forgetting it overnight; dew and damp, and even an unexpected shower can ruin everything. Being a beekeeper I'm going to dry the bulgar in the solar wax extractor this year.

Oven dried is expensive and a waste of energy unless you have a solar generator. The wax extractor is one of the benefits of having many hobbies; there's often a synergy between them.

When the kernels have dried, they shrivel up completely and are very hard; if they are still slightly damp your grinder won't take kindly to it.

There are concerns in the minds of some about the negative influence of the phytic-acid in the bran; it's true, that it will reduce the absorption of minerals but this is greatly reduced by the soaking, rinsing and cooking. The overall benefits of the bulgar wheat greatly outweigh this small problem.

  1. Place several cups of whole wheat kernels in a pot and cover with boiling water.
  2. Boil for about 35 minutes, until soft. Nibble a few kernels; are they soft?
  3. Drain completely in a sieve, rinse several times and place on a flat baking tray in the hot sun. It will take several days with hot summer sun, if it's not humid, and really much longer in winter. The kernels will be very hard.
  4. Put them through a wheat grinder or, roll up your sleeves, and use a mortar and pestle. Make sure you cost in 5 to 8 chiropractic consultations to fix your tennis elbow. Freeze what you don't use.
  5. Alternatively, buy your crushed bulgar wheat if you don't want the schlepp.
Wheat berries in boiling water.

When cooked the grains of wheat swell and have a bright, shiny appearance.

If you don't have a counter-top induction stove, give serious consideration to purchasing one; they use half the electricity and cook twice as fast. Magic at around $65; or a full hob of course but that's expensive.

Type "induction cooktop stoves " into this search engine to garner more information.

Bulgar wheat just cooked

Tabbouleh bulgar wheat 

You're unlike to have a solar wax extractor of course for your tabbouleh bulgar wheat, but two-days in the hot sun did the trick; dry as a bone, but just to be sure, once ground, I'll give it another sunny few hours. You don't want any aflatoxin lurking; it just loves moldy wheat, corn and peanuts.

Bulgar wheat in solar extractor

Tabbouleh bulgar wheat must be complete dry before you can grind it. That means leaving it out in very hot, non-humid weather, or drying it in a slow oven. That of course is problematic for those concerned with preserving the Earth for their grandchildren; the options are either a solar electric oven using sunshine, or a woodstove heating system.

Use of solar PV systems should be considered by every family concerned about the future; it's not rocket science.

To find links to the topics in bold copy and paste them into the site search function in the navigation bar on your left.

Bulgar wheat drying

I'm not convinced these are shriveled enough, so once ground they'll go back in the oven or solar extractor for another day. Then freeze it.

Bulgar wheat dried

You're unlikely to have a wheat grinder, but perhaps a friend has one. If you bake your own bread regularly then freshly-ground wheat adds immeasurably to the vitamin E, lignans and fatty acids content.

Bulgar wheat also makes a good contribution to getting enough the vitamin choline in your diet; the average Western diet has only half the required amount. That means Alzheimers and many of the inflammatory diseases. Enjoying a diet with a wide range of foods like tabbouleh bulgar wheat. Read more about choline food sources.

Tabbouleh bulgar wheat is a good source of calcium, particular if you soak the berries overnight, and rinse a few times before cooking.

Bulgar wheat is also a good source of vitamin B6, one of the important substances needed to prevent the onset of frailty.(1)

Hawo wheat grinder

This bulgar wheat now is fully cooked, dried and ground; I prefer it rather coarser for my tabbouleh, which you can adjust if you have your own grinder; a must for every serious baker.

Bulgar wheat ground

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Parsley benefits

Parsley benefits go far beyond being a pretty garnish on a food platter; it's one of the main ingredients of tabbouleh bulgar wheat.

Tabbouleh bulgar wheat

Ingredients for tabouli

Here are your ingredients for tabouli; there are many spellings of the word.

  1. 1 cup dry bulgur + 1 cup boiling water, squeeze out the excess water after 10 mins.
  2. 2 very ripe, large chopped tomatoes. The joy of toms, especially for the prostate gland.
  3. 1 cup freshly chopped parsley. The joys of PARSLEY BENEFITS
  4. 1/3 cup of chopped mint.
  5. 3 chopped shallots (green spring onions)
  6. 3 TBSP freshly squeezed lemon juice.
  7. 2+ TBS olive oil.
  8. Half a teaspoon salt and freshly ground black pepper.

Granny Jo, my Lebanese nanny, was insistent that tabbouleh has no garlic; but you do your own thing.

Just mix the whole lot together.

If you have no bulgar wheat then just enjoy your tabbouleh with low GI  bread. It's exactly the same nutritional value, just not the authentic dish. Don't do it that way if you are having Lebanese guests for dinner. They'll turn up their noses.

Are you looking for other ways to enjoy parsley? I'm making this authentic hummus recipe this evening. Once the garbanzo beans are done, it takes only five minutes to throw together; it's dead easy. It's a top rated cholesterol super food, second only to oats. 

I used to boil them for an hour and a half, but now that we have a pressure cooker, it's much easier and quicker.

  • Quaker OATS recipes ...
  • Solar pressure cooking

What's the first thing you should do when moving into a new home? Plant a lemon tree, of course; a lime would be just as good. Growing lemon trees is a favourite page at my other site.

Type "authentic hummus recipe or solar pressure cooking, for example " into this search engine to garner more information.

Chiropractic help

Chiropractic help is about taking responsibility for your own health. Why, you may be asking, is there a page at a chiropractic help website on tabbouleh bulgar wheat?

Several reasons come to mind. Every chiropractor has lost patients to prostate cancer; it's the most common aggressive cancer that men get, and it attacks the bones of the pelvis and spine; that's a domain where we are working every day, and need to be on our toes. A tomato a day reduces the incidence by fifty percent; that's massive.

Likewise, the lignans in 100% whole grain wheat and many seeds are estrogen like compounds that block the effect of circulating oestrogen on the breast; that means less cancer too.

And thirdly, there's strong research showing that adding one helping of whole grain wheat to the diet daily has a very significant effect on heart disease.

Lastly, the ingredients are strongly anti inflammatory and that obviously has implications for the patient in pain.

It's a fine line between having a serious concern for one's health and what we call a health nut neurosis; there are important distinctions.

If you grind your own wheat to make bread then making tabbouleh bulgar wheat is a cinch. Our easy sourdough bread recipe is my favourite. 

Using a sourdough further lessens the effect of phytates in the bran on the absorption of calcium and other minerals.

Tomato prostate

Tomato prostate is a vital subject for every family; and tabbouleh bulgar wheat includes many of the necessary ingredients that help prevent one of the most awful and common cancers to affect men.

Organs like the breast and prostate, ovaries and uterus are particularly sensitive to circulating hormones in the blood. Lignans have a similar structure, blocking them at their sites in these organs.

Those enjoying a tomato a day, raw or cooked, have half the risk of contracting the most deadly cancer of men; that's massive. Add to that the lignans in 100% wheat and phytochemicals in the greens, the olive oil and lemon juice and you have a winner. 

This what are phytosterols page will give you some idea of the importance of these substances in preventing cancer; in general terms they are known as functional foods that promote health and prevent disease. 

There's strong research confirming the tomato prostate link; combine it with tabbouleh bulgar wheat and you have a winner; sometimes it's spelt bulgur.


Roughly one or two people in a hundred are gluten intolerant. There is great concern in nutritional circles that folk who get bloating and discomfort from bread assume that it's the protein in the flour that is affecting them; this may be the case at all.

There is so much research proving that those who enjoy whole grains have far greater well-being. By grinding your own flour and fermenting it with sourdough you can make delicious bread without the chemicals that the bakers add to their dough.

Type "meaning of gluten " into this search engine to garner more information.

A final thought

A lot of recipes, like making your own bulgar, for example, take up much time and effort. What does cooking and drying a grain like this add to the nutrition over a slice of bread made from 100%-flour?

Nothing as far as I'm concerned, so I won't be making it again. Now we just have our tabbouleh on a slice of our famous sourdough made from unrefined flour.

You can follow my journey into nutritious, unrefined bread below.

Type "real and fake bread " into this search engine to garner more information.

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