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Meal 1

Turkish Bulgur Wheat Salad with Tomatoes and Cucumbers

Prep Time

15 mins

Cook Time

20 mins

Total Time

35 mins

Inspired by flavors of the Middle East, this salad uses quick cooking bulgur wheat, toasty almonds, chickpeas, lots of feta, tomatoes, cucumbers and a sweet pomegranate dressing.

Course: Salad

Cuisine: Mediterranean

Keyword: bulgur wheat, salad

Servings: 6 -8

Calories: 440 kcal

Author: Oat&Sesame

Ingredients

Grains

1.5 cup coarse bulgur wheat

3 cups water

Dressing

2 Tbs tomato paste

2 Tbs pomegranate molasses

zest of 1 lemon + 1 tablespoon fresh lemon juice

2 teaspoon Kosher salt

2 tablespoon olive oil

Everything Else

  • 1 15 oz can chickpeas drained and rinsed

  • 2 cups diced cucumbers

  • 2 cups cherry/grape tomatoes about 1 pint, halved/quartered

  • 1/2 cup peeled + chopped carrots carrot greens reserved if attached

  • 1/2 cup chopped carrot greens OR parsley if carrot greens aren't available

  • 4-5 scallions green parts only, chopped

  • 1 Tbs chopped mint more if you like mint, I like it super subtle

  • 2 teaspoon Aleppo chili pepper flakes

  • 3/4 cup slivered almonds toasted

  • 4 oz crumbled feta to top optional

Instructions

  1. Prepare bulgur wheat by placing grains in a large heat proof bowl. Boil the 3 cups of water, pour it over the grains, cover and wait about 20 minutes. All the water will be absorbed.

  2. While you're waiting, mix all the dressing ingredients in a bowl. Chop all the veggies - set aside. Toast the almonds (350F, 3 min) - set aside.

  3. Combine cooked bulgur, chickpeas, cucumbers, cherry tomatoes, carrots, carrot greens or parsley, scallions, and mint in a large bowl. Toss to combine. Add dressing + pepper, toss again.

  4. Top with toasted almonds and optional feta.

Nutrition Facts

Turkish Bulgur Wheat Salad with Tomatoes and Cucumbers

Amount Per Serving (1 g)

Calories 440

* Percent Daily Values are based on a 2000 calorie diet.

https://www.oatandsesame.com/turkish-bulgur-wheat-salad-with-tomatoes-and-cucumbers/

Homemade Pomegranate Molasses Recipe

INGREDIENTS

4 cups pomegranate juice

1/2 cup sugar

2 Tbsp lemon juice

METHOD

In a large, wide, uncovered saucepan, heat pomegranate juice, sugar, and lemon juice on medium high until the sugar has dissolved and the juice simmers. Reduce heat just enough to maintain a simmer.

Simmer for about an hour, or until the juice has a syrupy consistency, and has reduced to 1 to 1 1/4 cups. Pour out into a jar. Let cool. Store chilled in the refrigerator.

If you want your pomegranate molasses to be sweeter, add more sugar to taste, while you are cooking it.

https://www.simplyrecipes.com/recipes/pomegranate_molasses/

Late Summer Tomato Carrot Salad

Ingredients

1.3 lbs mixed ripe tomato

2 medium carrots, peeled and finely shredded or grated

bunch of spring onions, trimmed and finely chopped

1 red chilli, deseeded and finely chopped

25g pumpkin seed

3 tbsp extra virgin olive oil

2 tbsp balsamic vinegar

Method

Chop the large tomatoes, halve the cherry ones and tip into a large serving bowl. Add the carrots, spring onions, chilli and pumpkin seeds, and toss together.

Mix the extra virgin olive oil with the balsamic, a pinch of salt and a good grinding of black pepper. Pour over the tomatoes and toss together.

https://www.bbcgoodfood.com/recipes/late-summer-tomato-carrot-salad

Scallion and Corn Pancake

1 cup (250 mL)

flour

Zest of one lime

1 cup (250 mL)

water, iced

1/4 cup (60 mL)

soy sauce

2 tsp (10 mL)

Sriracha sauce

2

large eggs, beaten

8

scallions

1 cup (250 mL)

corn, grilled and shucked

Pinch of salt

1/2 cup (125 mL)

canola or peanut oil for frying

Topping

1 1/2 cup (375 mL)

seasonal vegetables, thinly sliced (asparagus, corn, cucumber, radish, swiss chard, sweet pea)

Juice of 1 lime

1/3 cup (75 mL)

sesame oil

2 tbsp (30 mL)

roasted sesame seeds

1 cup (250 mL)

kimchi (store bought or homemade)

1/2 cup (125 mL)

pickled shallots, sliced

Instructions

Cut the scallion in 4 lengthwise, then into one-inch pieces; set aside.


In a large mixing bowl, combine the flour and lime zest. Add to this the ice cold water, soy sauce, sriracha sauce and beaten eggs, mix well. Add the scallion, corn and a generous pinch of salt, mix well. 


Add oil to a pan on high heat. Drop tablespoonful of the mixture into the hot oil. Each pancake should be about 1” (2.5 cm) in diameter. Cook until golden and crispy, about 1 to 2 minutes per side. With an offset spatula, set aside on absorbent paper and keep in a warm place until ready to serve. You may also reheat the pancakes once fried. 


For the topping, mix all ingredients in a medium sized bowl. Set aside until ready to serve.


For serving, top the pancakes with the seasonal vegetables and kimchi mixture.


https://www.eggs.ca/recipes/scallion-and-corn-pancake

Clementine Sunshine Smoothie

Author: Cookie and Kate Prep Time: 5 mins Total Time: 5 mins Yield: 1 smoothie Category: Smoothie

★★★★★

4.9 from 12 reviews

Simple, delicious smoothie made with clementines and creamy yogurt or almond milk. This healthy, immunity-boosting smoothie offers around 240 percent of your daily value of vitamin C! Recipe yields one modestly-sized, 10-ounce smoothie.

INGREDIENTS

4 clementines, preferably chilled

½ cup ice

¼ cup yogurt or almond milk (plain or vanilla flavors work)

Tiny dash sea salt

Totally optional add-in ideas (I prefer the smoothie as listed above):

  • Chunks of frozen banana for extra creaminess (you can scale back on the ice if using frozen banana)

  • ¼ teaspoon ground turmeric for exotic flavor and more immunity-boosting properties

  • Drizzle of honey for extra sweetness

  • One drop of pure vanilla extract for more of a dreamsicle flavor

INSTRUCTIONS

  • Use your fingers to peel the clementines and pull each one in half. Pull out any excess pith in the center and discard it.

  • Add the yogurt or almond milk to the blender, followed by the clementines, ice and a tiny dash of salt, which enhances the other flavors. Feel free to add any of the optional add-ins suggested above. Blend well, until the clementines have turned into juice and there are no chunks of ice left.

  • There will probably still be some bits of pith in the smoothie. If you don’t mind some texture, pour into a glass and enjoy immediately. For a perfectly smooth smoothie, pour it through a metal sieve into your glass.

https://cookieandkate.com/2015/clementine-sunshine-smoothie/

941-378-9036

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