Explore the Flavors of the World from the Comfort of Your Home
As we’ve discussed in previous articles, it’s important to keep food demos simple and engaging. The recipes used don’t have to be fancy but may be used to introduce viewers to new cooking techniques or experiment with unusual flavors.
Selecting recipes to teach international cuisines can be easier than imagined. Explore different spices, ingredients, and whole grains to create recipes from anywhere in the world. Here’s a simple way to taste the Mediterranean region using common household ingredients.
Mediterranean Bulgur SaladBulgur is a whole grain commonly used in Middle Eastern cuisine. Not only is this grain packed with 30% of the recommended amount of daily dietary fiber but it also provides nutrients such as iron, magnesium, and manganese. Combining bulgur with vegetables like peppers, tomatoes, and spinach that contain Vitamin C, can increase the absorption of iron.The Dietary Guidelines recommend consuming six servings of grain per day with at least half of the servings being whole grain. Choosing whole grains may provide health benefits including improved cardiovascular health, weight management, blood sugar control, and bowel regularity. Whole grains come in many different forms such as whole wheat bread or pasta, brown rice, quinoa, oats, popcorn, maize, and many more. Selecting different whole grains can serve as the base to create your international meal.This bulgur salad can be divided into four containers and made ahead for a busy week! This recipe can be eaten cold or hot as an easy and nutritious lunch option.EquipmentMedium pot with lid Chef’s knifeMeasuring cups and spoons Wooden spoonsCan opener Cutting boardIngredients1 cup bulgur2 cups water½ tsp cumin½ tsp salt1 can (15 oz.) chickpeas, drained & rinsed1 cup raw spinach leaves2 cups chopped vegetables: bell peppers, red onion, cherry tomatoes, zucchini, or mushrooms½ cup feta cheese¼ cup hummus2 Tbsp. lemon juiceDirections1. In a medium stockpot, combine bulgur, water, cumin, and salt. Bring to a boil.2. Reduce heat to a simmer and cover with a lid for 10-12 minutes.3. Stir in the garbanzo beans and heat on low for about 3-5 minutes.4. Remove from heat and stir in spinach until wilted. Add remaining vegetables and stir in feta, hummus, and lemon juice.5. Serve immediately or refrigerate for up to 4 days.Makes 6 servings Lisa Andrews, MEd, RD, LDPDF Handout for Recipe[shopify embed_type="collection" shop="nutrition-education-store.myshopify.com" product_handle="nutrition-month-health-fair-display"][shopify embed_type="collection" shop="nutrition-education-store.myshopify.com" product_handle="whole-grain-health-fair-display"][shopify embed_type="collection" shop="nutrition-education-store.myshopify.com" product_handle="stem-math-posters"]
