Greek Bulgur Summer Salad (The Seattle Times)

"Whole grains - What's in a Name? In purely technical terms, a grain is the seed of any cereal or pseudocereal. Cereals are a type of grass, and pseudocereals are broad-leaf plants with seeds that resemble cereal grains. A whole grain has three parts: The Bran, which contains fiber, along with antioxidants and some B vitamins. The germ, which contains most of the nutrients, including B vitamins, minerals, some protein and healthy fats. The endosperm, which contains starchy carbohydrates, some protein, and small amount of vitamins and minerals. Whole grain flour and foods made from it, technically contains the bran, germ, and endosperm, so it is a whole grain. But, we tend to digest foods made from flour - even whole grain flour - faster than whole grains that are still intact. (not ground up). Your digestive system has to do all the work, which can make intact grains a slower, steadier energy source." Editor's note: remember, an asterisk* denotes changes, or suggestions that I make to the original recipe.*
(Makes about 8 cups)

1 cup bulgur wheat
1 medium zucchini squash (about 12 oz.), cut into small-to-medium dice
6 scallions, white and light green parts, sliced
1 15 oz. can white beans (cannellini or great northern), rinsed and drained well*
1 pint cherry, grape*, or Campari* (the sweetest*) tomatoes, halved
1/2 cup crumbled feta cheese
1/2 cup EACH fresh mint and flat-leaf parsley, chopped
1/2 cup fresh oregano, chopped (I urge you to grow your own herbs!*)
Zest of one small or 1/2 large lemon
1/4 cup freshly squeezed lemon juice
2 T. EVOO (extra virgin olive oil)
1/2 t. sea salt (I would use coarse kosher salt*)
Freshly ground black pepper, to taste (white pepper contains Gluten*)

In a med.-sized bowl, combine the bulgur with 2 cups boiling water. Stir briefly, then cover (with a lid or clean kitchen towel), and soak for about 25 min, until tender but still a bit chewy. Drain any excess water, and fluff with a fork. While bulgur is soaking, prep the rest of the ingredients. Once bulgur has cooled slightly (to closer to room temp.), add the next five ingredients (zucchini through feta), and gently toss to combine. Sprinkle the chopped herbs and the lemon zest over the salad, and gently toss again. Whisk the lemon juice, olive oil, salt and pepper in a small bowl or liquid measuring cup, and pour over the salad. Toss to combine. Taste for seasoning, adding more S&P* (salt and pepper) if desired.

"Sometimes the only way to discern the truth is to get to the bottom of it all - the roots."

Make it a GREAT day, and have some FUN along the way!*

Love,

Machete Milletti (MM)