Hot Whole Wheat with Dates
This satisfying porridge includes the bran and germ of the whole wheat berry in the form of bulgur. Unlike most commercial hot wheat cereals that are stripped of the grain’s natural fiber and nutrition, this wholesome porridge is a beautiful earthy brown.
Makes 4 servings
3 1/2 cups water
1 cup dry bulgur
2/3 cup chopped pitted dates
1 pinch salt
1/2 teaspoon vanilla extract
1/4 teaspoon nutmeg
1/4 teaspoon ground cardamom
fortified plain or vanilla soy- or rice milk (optional)
Combine water, bulgur, dates, and salt in a large saucepan and bring to a boil, stirring constantly. Reduce heat, cover, and simmer, stirring occasionally until bulgur is very tender, about 20 to 30 minutes. Remove from heat and stir in vanilla, nutmeg, and cardamom. Serve plain or with soy- or rice milk, if desired.
Per serving (1 cup): 206 calories; 0.6 g fat; 0.1 g saturated fat; 2.8% calories from fat; 0 mg cholesterol; 5.1 g protein; 49.1 g carbohydrates; 19.2 g sugar; 8.9 g fiber; 83 mg sodium; 27 mg calcium; 1.2 mg iron; 0.2 mg vitamin C; 4 mcg beta-carotene; 0 mg vitamin E
Recipe from Breaking the Food Seduction by Neal Barnard, M.D.; recipe by Jo Stepaniak; © Jo Stepaniak 2005.