Bulgur-Lentil Pilaf

This recipe first entered our kitchen after reading Anticancer: A New Way of Life by David Servan-Schreiber. In the middle of the book are some inserts that sum up the author's findings. One page in particular addresses foods that fight particular cancers, in order of their anticancer effects. Surprisingly lentils was high on several of the lists. I realized that I have never cooked with lentils so I looked up some recipes, found this one and we love it! Hope you enjoy it too...

Ingredients (with modifications)

• 1/2 c. green lentils
• 1 c. bulgur
• 4 c. low-sodium chicken broth
• 1 tbsp. and 2 tsp. olive oil
• 1 small red onion, finely chopped (aprox. 1 cup)
• 1 yellow pepper, seeded and finely diced
• 3 tbsp. chopped, fresh, flat-leaf parsley (I use dried parsley flakes)
• 2 tbsp. chopped, fresh basil
• 2 tbsp. chopped, fresh chives
• 1 tsp. lemon zest
• 1 tbsp. lemon juice
• 1/2 tsp. salt
• 1/4 tsp. pepper

Directions

1. Place lentils and 2 cups broth in a small saucepan and bring to a boil. Boil 5 minutes, then reduce to a simmer and cook until lentils are tender and most liquid is dissolved, about 30 minutes. Drain any remaining liquid.
2. While lentils are cooking, place bulgur and remaining 2 cups chicken broth in another small saucepan and bring to a boil. Reduce heat and simmer until most liquid is dissolved and bulgur is tender, about 13 to15 minutes. Remove from heat and fluff with a fork. Add the bulgur to the lentils.
3. Heat 2 teaspoons of the oil in a skillet over medium heat. Add onions and cook, stirring, until tender, about 5 minutes.
4. Add peppers and cook until peppers are tender, another 5 minutes.
5. Add the onion mixture to bulgur-lentil mixture. Stir in parsley, basil, chives, lemon zest, lemon juice remaining 1 tablespoon olive oil, salt and pepper and toss to incorporate.

Per Serving:

• 300 Calories
• 8 g. Fat (1.5 g. sat fat, 5 g. mono fat, 1.5 g. poly fat)
• 15 g. Protein
• 47 g. Carbohydrates
• 11 g. Fiber
• 0 mg Cholesterol
• 370 mg Sodium

Honey Wheat Bread

This recipe comes from my Aunt Roaslie who knows how to make anything healthier, more natural, and simply better. The first time I tried this bread was at her home. I was hooked from the first bite. Not like some breads, this recipe turns out moist and rich.

Ingredients (with modifications)

• 2 2/3 c. hot water
• 1/4 c. oil
• 3/8 c. honey
• 1/2 tbsp. salt
• 3 1/2 c. whole wheat flour
• 1 1/2 tbsp yeast
• 3 1/2 c. white flour
• 1 c. wheat germ

Directions

1. Mix hot water, oil, honey and salt in an electric mixer.
2. Slowly add 2 1/2 c. wheat flour until smooth. Then add yeast.
3. Add an additional 1 c. of wheat flour to mixture.
4. Slowly add white flour and wheat germ.
5. Knead for 10 minutes and place in pans or form to make rolls.
6. Let rise aproximately 1 hour in semi-warm environment.
7. Bake at 325 degrees Fahrenheit for 20 minutes.
8. Remove from pans and set on racks to cool. Butter the tops.

Photo Credits

Basmati Rice Pilaf with Apricots

I've been looking for ways to spice up dishes and add some variety to my diet. When I came across this recipe it looked delicious. The apricots add a nice flavor to an ordinary rice dish and cashews satisfy that need for a little crunch. Add a little spice and fresh mint and you've got a plate full of goodness!

Ingredients (with modifications)

• 1/4 c. chopped, dried apricots
• 2 wide strips lemon zest
• 2 c. cold water
• 3 tbsp. unsalted butter
• 1 tsp. garam masala (I used chili powder)
• 1 medium onion, diced
• 1 1/4 tsp. kosher salt
• 1 c. basmati rice, lightly rinsed and drained
• freshly ground black pepper
• 1 bay leaf
• 1/3 c. fresh mint leaves
• 1/4 c. toasted, unsalted pistachios or cashews

Directions

1. Put the apricots and lemon zest in the 2 cups of cold water.
2. Melt the butter in a medium saucepan over medium heat, add the garam masala, and toast, stirring, until fragrant, about 1 minute.
3. Add the onion and 1/4 teaspoon of the salt and cook, stirring occasionally, until the onion is tender and translucent, about 6 minutes.
4. Stir in the rice and cook, stirring occasionally, until it begins to brown, about 4 minutes.
5. Stir in the water along with the apricots, lemon zest, the remaining 1 teaspoon salt, and pepper to taste.
6. Bring to a simmer. Reduce the heat to low, wrap a clean dish towel around the saucepan lid, and cover saucepan. Cook for 10 minutes, set aside for 5 minutes undisturbed, then remove lid and fluff with a fork.
7. Toast the nuts while the rice cooks.
8. Mound the pilaf on a serving platter or in a shallow bowl, tear the mint over, and top with the nuts.

Cook's Note: Wrapping the lid with a dish towel keeps the steam in the pot, encourages the rice grains to stay separate, and absorbs condensation that would otherwise collect on the lid and drip back into the pan.