MPN™ Mustard Greens, Bulgar Wheat and Walnuts

- a Brain Healthy Recipe[1]-

 

YIELD: 6 Servings (about 2/3 cup each)

Total time:  40 minutes                                                                                Active time: 40 minutes

 

  INGREDIENTS                                                                      AMOUNT

Bulgar wheat, whole grain  1 cup
Walnuts, chopped 2 TBsp
Walnut oil or extra-virgin olive oil, divided 5 tsp  & 1 tsp
Shallots, chopped 2
Garlic, finely chopped 1 TBsp
Mustard greens, tough stems removed, thinly sliced 3 quarts (1 large bunch)
Dates, pitted, chopped 1/3 cup
Water 2-3 TBsp
White wine vinegar 4 tsp
Flaxseed, ground 2 TBsp
Green kelp powder ½ tsp

 

METHOD:

1.      Prepare bulgar according to package directions. Transfer to a colander and rinse under cool water, drain.
2.      Toast walnuts in a small dry skillet over medium-low heat, stirring until lightly browned and fragrant, 2-3 minutes.
3.      Place 5 teaspoons oil and shallots in a large skillet over medium-low heat. Cook until shallots start to brown, 4-6 minutes. Add garlic and cook, stirring until fragrant, about 15 seconds.
4.      Add mustard greens, dates, and 2 tablespoons water and cook, stirring occasionally until greens are tender and the water evaporates (add another tablespoon of water if the pan is dry before the greens are tender), about 4 minutes.
5.      Stir in vinegar, ground flaxseed and green kelp powder. Add the prepared bulgur.  Cook until heated through, about 1 minute.
6.      Drizzle with the remaining 1 teaspoon oil and sprinkle with the walnuts before serving.

 

Nutritional Information: Per serving, 169 calories; 6g fat (1g mono, 1g sat); 0mg cholesterol; 27g carbohydrates; 4g protein; 5g fiber; less than 100 mg sodium; 192+ mg potassium;  1 ½ carbohydrate serving.  Exchanges, 1 starch, 1 ½ fruit, 1 ½ fat.

Note: Bulgar is made by parboiling, drying and coarsely grinding or cracking wheat berries.  Unlike cracked wheat, it simply needs a quick soak in hot waer for most uses.



[1] Adapted by Nancy Emerson Lombardo, Ph.D. following Memory Preservation Nutrition® program from EatingWell.com

© 2010 Nancy Emerson Lombardo Ph.D., and colleagues, HealthCare Insights, LLC   All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or by any means, electronic, mechanical, Photocopying, recording or otherwise, without prior written permission of HealthCare Insights, LLC.  Direct correspondence to Nancy Emerson Lombardo, Ph.D.  nemerson@healthcareinsights.net   978-621-1926

MEMORY PRESERVATION NUTRITION® provided by BRAIN HEALTH AND WELLNESS CENTER® OF HEALTHCARE INSIGHTS, LLC

HCI P.O. Box 2683, Acton, MA 01720          brainwellness.com

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