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Tips and Ideas for Smart Food Choices: Spicy Breakfast Grains

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Tips and Ideas for Smart Food Choices: Spicy Breakfast Grains

Spicy Breakfast Grains:


  • 1 teaspoon Olive Oil
  • 1 cup coarse grind bulgur ( Whole Foods, Berkeley bowl, Food Mill about $5.49/lb.)
  • 1 1/2 teaspoons fennel seeds
  • 2 cups water
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon ground cardamon ( optional )
  • 1/2 teaspoon ground cinnamon
  • Pinch of Nutmeg
  • 1 cup blueberries or other farm fresh berries or fruit

Heat the oil in a 2-quart saucepan over medium heat. Add the bulgur and fennel seeds and cook, stirring frequently, until the bulgur is light golden brown, about 5 minutes, ( make sure that YOU DON"T BURN the ingredients! ). 

Remove the saucepan from the heat. Carefully stir in the water, vanilla, cardamon, cinnamon and nutmeg. Return to the heat and bring to a boil. Reduce heat to low, cover and simmer until most, but not all, of the liquid has been absorbed, about 8 minutes. Remove from heat and allow to stand for 2 minutes. Spoon into serving dishes. Garnish with blueberries and serve.


Nutritional Analysis:

  • 100 calories, 3 g protein, 22 g carbohydrates, 6 g fiber, 6 mg sodium

Try this dish and add it to your arsenal of flavorful food choices that will help you to make better decisions too manage your health.


Yours in fitness

Abu Pigott DC

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