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Oh friends, today’s recipe’s a treat.  A healthy, tasty treat brought to you by another blogger I follow.  Her real name’s Dara Michalski, but she goes by the moniker “Cookin’ Canuck” – she’s originally from Canada, you see.

Dara adopted this from Deborah Madison’s bible Vegetarian Cooking for Everyone and I tweaked Dara’s take yet again.  Serve this flavorful pilaf alongside a nice piece of broiled fish (brush it with olive oil and dust it with cumin and salt and pepper too, if you like) or a piece of grilled chicken.  Just be forewarned – the side dish might steal the show at supper.

Spiced Bulgur Pilaf With Dried Cherries & Pine Nuts (adapted from the Cookin’ Cunuck’s recipe)

Heat the olive oil in a medium saucepan over low heat.  Add the onion, garlic, coriander, cumin and a sprinkle of salt.  Sauté until the onion is translucent.  Add the bulgur and the broth, turn the heat up to medium-high, and bring to a boil.  Lower the heat, cover and simmer for 10 minutes, or until the liquid is absorbed.  Remove from the heat and mix in the cherries.  Let stand for 5 minutes.  Just before serving, stir in the green onions and pine nuts, fluffing the pilaf as you go.

Serves 4.

You’ll remember that I’ve made a foray into the world of wheat berries before, without success.  I’m not one to give up, so I took a second try last night, and it was a success.  Wheat berries are something we should like – they’re whole, unprocessed wheat kernels – you can’t get any more “whole grain” than that.  They’re high in fiber, protein and iron, and they’ve got a chewy texture and a nutty taste.  This recipe, adapted from Better Homes and Gardens, makes enough for 4 servings . . . which if you’re us, means that you can have it for lunch the next day.

Wheat Berry Salad (adapted from Better Homes and Gardens)

Combine the water and the wheat berries in a medium saucepan.  Bring to a boil, then reduce heat to a simmer.  Cover and cook until tender, about 1 hour.  Drain and let cool. (Note, this can be done ahead of time and the cooked berries can be stored in the fridge ‘til you’re ready to assemble the salad).

Meanwhile, toast the walnuts in a dry skillet, cool and chop.

In a large bowl, combine the wheat berries, toasted walnuts, celery, dried cherries, scallion, olive oil and 5 t. vinegar.  Season with salt and pepper.  This salad keeps up to 5 days in the fridge.

Cumin-Dusted Chicken (adapted from Better Homes and Gardens)

Rub the chicken with the olive oil, then sprinkle salt, pepper and cumin.  Spray a large skillet (cast iron will give you a nice crust) with cooking spray and heat over medium heat.  Once pan is hot, add the chicken and cook until no longer pink, about 10 minutes each side.  Remove from heat, let rest 5 minutes.  Slice.  The chicken will keep for up to 3 days in the fridge.

To Serve

Place 1 c. spinach leaves on each of 4 plates.  Sprinkle each mound of spinach with 1 t. of the vinegar.  Mound ¾ c. of the wheat berry salad on top of each serving and top that with slices of the chicken. 

Serves 4.

I know the blog’s been lean on posts lately.  Last week was “vacation” week, and then this Tuesday night L. came down with a high fever and stomach thing that threw us under the bus.  Those of you with kids know how this works . . . you lose entire days of your life tending to these poor kids.  When you can finally leave the building, it’s like being re-born, and then there is just so much to do to catch up . . . .

But enough whining.  I did cook for myself while this was going on.  A mama’s gotta keep her strength up, right?  For whatever reason, last weekend I was craving sweet mango chutney, so I was cruising the Indian foods section at Whole Foods.  While I was there, I couldn’t resist buying a 2 lb. bag of dried, split desi chickpeas, (Chana Dal); split chickpeas with the skin removed. They’re pretty and yellow and small.  They caught my eye as a legume I hadn’t yet tried, and their small size lead me to believe they’d be quick to cook.  They are, and I am hooked.

First off, though, let’s talk about the health benefits of chickpeas . . . so if you make this easy recipe, you’ll feel even better about yourself as you munch. Chickpeas are a good source of fiber, which has cholesterol-lowering benefits.  Their high fiber content also prevents blood sugar levels from rising too rapidly, so they’re an especially good choice for folks with diabetes, insulin resistance or hypoglycemia. And when combined with whole grains like rice, chickpeas provide virtually fat-free high-quality protein.  They’re cheap, too.  Really, no downside to these puppies – so eat up!

Easy Chana Dal

Rinse and pick over the dal.  Place the dal in a bowl and cover with cool water.  Let soak for 2 hours.  Drain and rinse the dal again and place it into a medium saucepan with 3 c. of water.  Bring to a boil, lower the heat and cover. Simmer for approximately 20 minutes, or until the dal is tender.  Remove from heat and drain. (Note:  you could soak & drain the dal the night before and keep the dal in the fridge to cook the next night if you want to speed this up.  You can also cook your dal in the pressure cooker – I don’t have one!)

Meanwhile, sauté the onion in the olive oil until translucent.  Set aside.

Place the dal in a large bowl.  Add the sautéed onions, garam masala, salt and pepper and mix.  Serve over rice with chutney to taste.

Serves 4.

Now – if I hadn’t been freaked that I was getting a stomach virus, I would’ve added a bunch of steamed baby spinach to this mix.  I’d steam a 5-6 oz. box of the stuff (maybe more, if you’re a spinach lover like me) and season it with salt and pepper.  I’d add it to the dal mix, and probably up the garam masala because of the added spinach.  Taste it and see what you think.  Other steamed, chopped greens would be tasty too, I’m sure.  If you fool around with this, let us know what you did and how it turned out in the comments below!

Since I started Semi-Sweet, people have asked me “do you really eat like that all the time?”  “How on earth do you manage to avoid junk?”  The answers are “no” and “I don’t!”  I’m just like you, people.  Have you not seen the Cheeto banner that comes up sometimes when you visit the site?  I like junk food just as much as the next gal – it tastes good, right?  Why wouldn’t it?  It’s filled with salt and sugar and fat – all those ingredients make food tasty.  But here’s my “secret,” I limit the quantity I eat.  I practice little healthy habits that overall lead to a far healthier diet than the average American.  If you’re looking for specifics, I’d say I eat crap once a week, usually on the weekend.  I swear to you, if you start, slowly even, to incorporate more healthful, whole foods into your diet, you will notice a difference in the way your body feels.  You will certainly be doing yourself a favor in the long run. 

But for right now, say you’re not committed like I am to this whole foods lifestyle.  Maybe you don’t like to cook so much.  Yet you still want to amp up your nutrition and clean up your act in small ways?  Here are some easy tips – try one a day if you can:

• Brew a pitcher of green tea and put it on ice for the week.  You’ve heard the buzz about how good green tea can be for you – its catechins are purported to fight off some cancers and to speed up metabolism (although, I should be a skinny b*&tch for all the green tea I drink – so I’m not sure of this one).
• Buy some pre-shredded cabbage slaw mix and whip up a mayo-less slaw.  Try my Asian Slaw, or one of the Cabbage recipes I posted earlier in the week.  Research has linked a cabbage-rich diet (also other veggies in the brassica family like broccoli, brussels sprouts, cauliflower, collards and kale) to a lower risk of breast and other cancers.
• Try starting your meal with soup, or an apple.  Researchers have shown that if you start out with a low-cal soup or an apple, you will feel fuller so you consume fewer calories.  There are some nice veggie soups that are sold in aseptic packs – practice BPA-avoidance when you can.  And I often eat an apple while I’m making dinner so I don’t “pre-eat” all the other stuff while I’m cooking. 
• If you’re having trouble getting enough veggies into your diet, try drinking low-sodium vegetable juice.  I don’t usually endorse juice as a fruit or vegetable replacement (and I don’t drink it myself) because you don’t get all the good fiber you would from eating whole food, but desperate times, people . . . . V-8 could be your ticket to 5-a-day.
• Serve fruits for dessert.  They’re sweet, vitamin-rich and fiber-full.  Once you start eating fewer Oreos and other processed sugary-stuff, you really will taste the sweetness in fruits.  Trust me on this.
• Steer clear of candy with dried fruit.  While dried fruit does have a lot of calories and sugar, it does at least have some food value and fiber.
• When you eat grains (breads, cereals, pastas), make them whole grains – a recent study reported that people who consumed whole grains, and bran in particular, as part of their regular diet were significantly less likely to develop hypertension.

Go easy on yourself.  It takes a while to establish new habits.  A few weeks – 21 days.  Can you commit to trying some new things for 3 weeks?  We all know how quickly that time can fly by .  . . remember, you don’t have to cut junk out of your life wholesale, just make some incremental changes, and see if you don’t feel better. 

All this talk about metabolism and my new paradigm has lead more than a few of you to ask, “so . . . what ARE you eating, anyway?” Short answer is: a lot of lean protein and non-starchy vegetables. Like at most every meal. [Read more →]

This short but pointed post about the nutritional benefits of kale on Andy Bellatti’s blog “Small Bites” was perfectly timed – that night we were scheduled to eat one of my all-time favorite quick-n-easy kale recipes – chicken sausage with bulgur and kale.  This recipe is a pain-free way to introduce this nutrient powerhouse into your diet:  It’s a pretty, nutritious, one-dish meal you can serve your family in 30 minutes or fewer – what’s not to love??

Sausage With Bulgur and Kale

Spray a large skillet with cooking spray and set over high heat.  Add the sausage and brown, stirring frequently.  Transfer to a plate.  Reduce the heat and add the kale and garlic to the skillet and cook, tossing frequently, until the kale is wilted (see note below).  Stir in the broth, bulgur and sausage – your liquid will not cover the mixture entirely – don’t panic!  Cover and bring just to a boil, then reduce the heat and simmer for 5 minutes.  Remove the skillet from the heat and let the mixture stand, covered, until the liquid is absorbed and the bulgur is tender, about 5 minutes more.  Fluff the mixture with a fork, stir in the tomatoes and cheese, and serve!  Serves 4. 

A couple of notes.  If you haven’t cooked kale or any other sturdy leavy green before, you need to know it’s bulky.  You will probably have to add 1/2 the kale to the skillet and toss it around (tongs are a great tool for this) until it wilts a bit, then add more, wilt, etc., ’til you can get it all in the pan.  It’s always stunning to see how much it reduces in volume.

Next – this is the second recipe I’ve posted with bulgur as an ingredient, and I’m thinking now that many of you might not be familiar with this nutritious and versatile grain.  I grew up eating bulgur.  Mostly, I think, because I’m part Lebanese.   But as you can see, bulgur doesn’t need to be limited to Middle-Eastern cooking.  It’s got much more bang-for-the-buck nutritionally than rice or couscous, and it’s just as easy to prepare.  For more about bulgur, click here, here and also here.