Bulgur is one of the unsung heroes of the grain world. A staple of the traditional Mediterranean diet for thousands of years, bulgur wheat has recently become popular in modern health food and vegetarian diets. Rich in “B” vitamins, iron, phosphorous and manganese.

Bulgur is wheat in its whole form, which has been parboiled for quick cooking. Bulgur is sometimes confused with cracked wheat, which is crushed wheat grain that has not been parboiled. It comes in three types, coarse grind which has a consistency that is similar to that of rice and can be used in place of rice in any recipe. Medium grind is most commonly used for cereal and fillings, and fine grind which is usually used for tabbouleh and other salads – such as the one below.

The health benefits of bulgur include preventing constipation (it is high in fiber), preventing cancer, and reducing the risk of heart disease. Bulgur contains ferulic acid, which can prevent nitrates and nitrites, common in many foods, from converting into nitrosamines, which have been linked to cancer. Bulgur wheat also contains lignans. Lignans have high antioxidant properties and also prevent cholesterol from being damaged by free radicals, which makes it easier to stick to the artery walls. Less cholesterol on the artery walls means less chance of developing heart disease.

Aside from all the fantastic health benefits of bulgur there is one more thing to know – it tastes great! It has a nutty flavor and is a great substitute for bread crumbs in say, meatloaf. It can also be substituted in for about 1/3 of the flour in just about any muffin, quick bread, or yeast bread recipe. Give it a try the next time you’re baking to “healthy up” your own favorite recipes. You’ll find bulgur packaged in small bags in the grains or health food section of most grocers. Locally the brand most available is Bob’s Red Mill.

Bulgur Salad with Edamme and Dill

1 cup uncooked bulgur
1 cup boiling water
1 1/2 cups frozen shelled edamame
1 pound yellow and red cherry tomatoes, halved
1 cup finely minced Italian parsley
1/3 cup minced fresh dill
1 tablespoon finely minced fresh mint
1 cup thinly sliced green onions
1/4 cup fresh lemon juice
1/4 cup olive oil
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper

Combine bulgur and 1cup boiling water in a large bowl. Cover and let stand1 hour or until bulgur is tender, place in a strainer to remove any unabsorbed water then return to bowl.

Cook edamame in boiling water 3 minutes and drain. Add edamame, tomatoes, parsley, dill, mint, and green onions to bulgur; toss well.

Whisk lemon juice and olive oil together in a small bowl, whisk in salt and pepper, add to bulgur and mix well.

Let stand at room temperature for 30 minutes before serving.

Serves 8

Green beans are not only delicious when served hot but also great served cold or room temperature. This Asian inspired salad is a perfect example of just that. Trader Joe’s sells a Garlic-Basil flavored linguine that puts this vegetarian salad/side dish over the top.

Far East Green Bean-Linguine Salad

8 ounces uncooked linguine
1 pound fresh green beans, trimmed
2 cups thinly sliced celery, sliced on the diagonal
1 red or orange bell pepper, seed, cored, and thinly sliced
1/2 cup thinly sliced green onions
1/3 cup chopped fresh cilantro

Dressing
1/4 cup seasoned rice wine vinegar
1/4 cup soy sauce
2 tablespoons sesame oil
2 teaspoons peeled and finely minced fresh ginger
1 teaspoon sugar
3 garlic cloves, peeled and finely minced
1 jalapeno pepper, seeded and finely chopped
Salt and freshly ground black pepper, to taste

Bring a large pot of water to a boil.  Add salt and cook pasta according to package directions; add beans during last 3 minutes of cooking. Drain pasta and beans and rinse with cold water; drain.

Place in a large bowl. Stir in celery, bell pepper, onions, and cilantro.

Dressing: Whisk together all the dressing ingredients in a small bowl until blended. Add to salad; toss well. Cover and chill for 30 minutes before serving. Taste just before serving and season with salt and pepper, as needed.

Serves 8

I confess, sometimes I’m a cheapskate to a fault. A perfect example of this character flaw? Mandarin oranges. Here’s how it went down; I needed an 11-ounce can of mandarin oranges back in April for a sorbet I was creating for this very blog. At the same time, I was shopping for a cooking class, which meant that I’d be going to my usual three stores to get everything needed for the class. The three stores are Safeway Grocery, Trader Joe’s, and Costco. I loaded the cooler in the car and headed out. At stop number one, Safeway, I noticed the price for a can of mandarin oranges was $1.99.  That seemed a bit high to me, so I passed them by, thinking maybe I’d find them at Trader Joe’s for a better price.  Stop number two, Trader Joe’s – no mandarin oranges. Oh well, I’d double back by Safeway after the final stop at Costco and pick up a can. Good plan… until… I spotted a case (12 cans) of mandarin oranges at Costco for….. wait for it….. $5.99! In miser terms, that is 50 cents a can! Now I had a serious dilemma on my hands. Should I pay 4-times the price for a single can of mandarin oranges at Safeway or be stuck with 11 extra cans if purchased at Costco? Let me tell you how long I pondered that question… less than 2 seconds. I loaded up the case into the cart with all the other mega-size items and figured that after I used just 3 of the cans from the case, the rest would be FREE (at least they would be free if they would have been purchased at the Safeway $1.99 price!) And FREE is my second favorite 4-letter word, next to LOVE. How sweet is that?

So here it is the 7th of July, three months later, and how many of those cans have I used? I have used four cans, thank you very much, the last one used was FREE!  Now that I’m into the free cans, if you live nearby and would like to purchase an 11-ounce can of mandarin oranges for this, or any other recipe, just give me a call.  What?  Did you think I was going to give you that 11-ounce can of mandarin oranges for free? Well, I think you missed the first sentence of this post… go back and read that and then give me a call.

Avocado -Mandarin Orange Salad

(To make this more of a main-course salad, add some shredded rotisserie chicken.  Sliced strawberries are really yummy too!)

Balsamic Dressing
1/4 cup balsamic vinegar
2 tablespoons grated Parmesan cheese
1 garlic clove, peeled and minced
1 tablespoon fresh lemon or lime juice
3 tablespoons olive oil

Salad
11-ounce can mandarin oranges, drained
1/2 cup thinly sliced green onions (white and green portions)
1/2 cup pecans, toasted and chopped
6 cups mixed baby salad greens
2 medium ripe avocados, peeled and cubed

Dressing: Whisk together the vinegar, cheese, garlic, and lemon juice to combine in a medium bowl. While whisking, slowing drizzle in olive oil and continue to whisk until well combined.

Salad: In a bowl, combine the drained mandarin oranges, green onions, and pecans; set aside.

Just before serving, place the greens in a salad bowl; top with orange mixture and avocado..

Drizzle with dressing and serve.

A little more than a month ago I told you about the boatload of oregano I dried… well now I’m using it up! This makes me happy for so many reasons. Happy to not have to go to the grocery store and pay outrageous prices for dried herbs. Happy with the taste and quality my oregano straight from my own little garden. And happy to just recently learn that the name oregano is derived from the Greek, meaning “mountain of joy”.  There you go, no wonder I’m happy and joyful about my fantastic oregano bounty. Oregano is an indispensable ingredient in Greek cuisine so here we have a salad were the joyful herb is a star and lights up the dish.

Greek Salad with Oregano-Lemon Chicken

Chicken
Grated zest and juice of 1 lemon
2 tablespoons extra-virgin olive oil
1 teaspoon dried oregano
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
3 boneless skinless chicken breasts

Vinaigrette
1/4 cup olive oil
2 tablespoons red wine vinegar
Grated zest and juice of 1 lemon
2 cloves garlic, peeled and finely minced
1 teaspoon dried oregano
Salt and freshly ground black pepper

Salad
2 hearts romaine lettuce
1 English cucumber, peeled and seeded, then cut into 1/2-inch slices
3 large tomatoes, cored and cut into 1/2-inch cubes
1/2 small red onion, peeled and very thinly sliced
1/2 cup pitted kalamata olives, coarsely chopped
2/3 cup crumbled feta cheese

Marinate Chicken: In a 1-gallon zip-lock bag, combine the lemon zest and juice, olive oil, oregano, salt, and pepper and mix together.  Add the chicken breasts to the bag and rub both sides in the mixture.  Zip bag and let marinate in the refrigerator for at least 50 minutes and up to 4 hours.

Vinaigrette: Combine all the ingredients in a jar, cover and shake vigorously.  Tear off a piece of lettuce and dip into the jar to taste. Then season with salt and pepper, shake, taste again and season until it is to your liking. Refrigerate until ready to serve.

Salad: Slice the lettuce into 1-inch strips and place in a large salad bowl.  Scatter cucumbers, tomatoes, red onion, and olives over lettuce.

Cook Chicken:  Heat a grill pan over high heat. Reduce heat to medium-high and add the chicken breasts. Cook, turning once, until well browned, about 5 to 8 minutes on each side or until cooked through.  Let the chicken rest on a cutting board for 3 minutes before slicing it into thin strips.

Place the chicken strips and feta cheese on top of the salad.  Shake the vinaigrette in the jar one last time to combine and drizzle over salad.  Serve immediately.

Serves 8

There really is nothing more refreshing in the heat of the summer than tropical fruit. A couple days ago it was mango, today pineapple. The directions for cutting, peeling, and coring a fresh pineapple are at the bottom. But first you shall find a recipe for a wonderful and seasonally bright salad. To make it more of a main course salad, just add grilled chicken or pork.

Caribbean Salad with Pineapple Vinaigrette

8 slices bacon, chopped
1/4 cup pineapple juice
3 tablespoons red wine vinegar
1/4 cup olive oil
Salt and freshly ground black pepper, to taste
3 hearts romaine lettuce, chopped
1 cup diced fresh pineapple (directions below)
1/2 cup chopped and toasted macadamia nuts
3 green onions, white and green portions, minced
1/4 cup flaked coconut, toasted

Place chopped bacon in a large skillet.  Cook over medium high heat until evenly brown, stirring often.  Drain and paper towels and set aside.

In a jar with a lid, combine pineapple juice, red wine vinegar, and oil.  Cover and shake well.  Season to taste with salt and pepper.

In a large bowl, toss together the lettuce, pineapple, macadamia nuts, green onions and bacon.  Pour dressing over salad and toss to coat.  Garnish with toasted coconut. Serve immediately.

Serves 8

To cut, peel, and core a fresh pineapple:

Set the pineapple down on its side.

Cut off the leafy crown.

Cut off the bottom of the fruit.

Stand the pineapple up on its base.  Slice the pineapple skin off around the edges from top to bottom. Leave as much of the pineapple flesh intact as possible by following the curved shape of the fruit. Once the majority of the skin is off, go back with a paring knife and remove the brown “eyes” in the sides of the flesh.

Now cut straight down through the center of the pineapple core , cutting the pineapple in half.

Next cut each half in half through the core, creating four equal sections.

Place each quarter section on its side with core side up. Slice across the section just under the core to remove it.

There, now you have a cleaned up peeled and cored pineapple ready to dice for the recipe or just slice into wedges and enjoy.

One of my dad’s favorite salads is a 3-bean or 5-bean or… if possible, a dozen-bean salad. Personally, I find many of the multiple-bean salads out there to be bland. So I created this Three Bean and Corn Salad for my dad. Needless to say, he loves it. Of course, it’s hard for me to make anything that my dad doesn’t like. Whenever he’s finished his meal, here is what he says, “Honey, you done good!” I have to confess, just typing that now, made me smile. I love you, Dad!

Three-Bean and Corn Salad

15 ounce can black beans, rinsed and drained
15 ounce can kidney beans, rinsed and drained
15 ounce can cannellini beans, rinsed and drained
1 orange bell pepper, seeded, cored, and diced
1 red bell pepper, seeded, cored, and diced
10 ounce package frozen corn kernels, thawed and drained
1 small red onion, peeled and diced

1/4 cup olive oil
1 tablespoon red wine vinegar
1 tablespoon fresh lime juice
1  1/2 teaspoons fresh lemon juice
1 tablespoon sugar
1 tablespoon ground cumin
1 teaspoon salt
1 teaspoon freshly ground black pepper
1/2 teaspoon chili powder
1 garlic clove, peeled and minced
1 chipotle chile, finely minced
1/4 cup fresh cilantro leaves, chopped

In a large bowl, combine all the beans, both bell peppers, corn, and red onion.

In a small bowl, whisk together olive oil, vinegar, lime juice, lemon juice, sugar, cumin, salt, pepper, chili powder, garlic, and minced chipotle. Stir in cilantro.

Pour dressing on bean and corn mixture and toss to combine well. Chill thoroughly, at least 40 minutes, and then serve cold.

Serves 10

A week from today, on Monday the 28th, I’ll be on Channel 12 NBC Valley Dish with Tram Mai, making this pasta for a 4th of July menu. Let me just tell you, it’s the smoked Gouda that makes this salad! Do not leave it out or substitute another cheese. Just wish I could have thought of something blue to add to make it a true “red, white, and blue” independence salad. Let me know if you think of something (I will let you know that blueberries don’t cut it!). Until then, I suppose you can just serve it on a blue plate.

Independence Pasta Salad

12 ounces marinated artichoke hearts
1 pound Rotini (corkscrew shaped) pasta, cooked and chilled
14 ounce jar roasted red bell peppers, drained and cut into strips
8 ounces smoked Gouda cheese, cut into 1/2-inch cubes
10 ounce bag baby spinach, leaves stacked and sliced
1 cup sun-dried tomatoes from the jar, drained well and patted dry
1/2 cup low-fat mayonnaise
1/2 cup 0% Fage (Greek yogurt)
2 garlic cloves, peeled and minced
1 teaspoon freshly ground black pepper
1/2 cup shredded Parmesan cheese
1/3 cup toasted pine nuts
3 tomatoes cut into wedges

Drain artichoke hearts over a bowl and reserve the marinade, set aside.

Cut artichokes into strips, and place in a large bowl. Add coked and chilled pasta, bell pepper strips, cheese, spinach, and sun-dried tomatoes, gently toss.

Stir together half of the reserved artichoke marinade, mayonnaise, yogurt, garlic, and pepper to combine. Add more of the reserved artichoke marinade, if needed or desired to thin dressing.

Add dressing to pasta mixture, tossing to combine. Cover and chill at least 30 minutes or up to 4 hours before serving. Just before serving, sprinkle with Parmesan and pine nuts. Garnish with tomato wedges and serve.

Serves 10

Nine of the 10 kids from week 1 - with their creative individual pizzas

Pepper-Corn Salad

Graduation was wonderful! We stayed at the Marriott Starr Pass Resort in Tucson, which was beautiful. Had a celebratory dinner at J Bar after the big event, which was beyond delicious. Went back to the girls’ house for a dessert party after dinner, which was the perfect way to end the night. Then the next day, we were able to spend a relaxing morning with our graduate at the resort pool and then had a fun lunch at Frog & Firkin (a University of Arizona hang-out) before heading back to Phoenix.  All in all – a momentous and memorable weekend!  To keep with the theme of relaxation and ease, here’s an “easy-breezy” and versatile dish that can be used as an impressive appetizer or a quick dinner. To make it a meal, just toss with cooked linguini or spaghetti and add garlic bread.

Shrimp and Olive Salad

36 peeled and deveined jumbo shrimp with tails left intact
2 tablespoons plus 1/4 cup olive oil
Salt and freshly ground black pepper
1 tablespoon dried oregano
36 pitted Kalamata olives
2 cups diced seeded tomatoes
1/4 cup chopped fresh Italian parsley
2 tablespoons grated lemon zest
2 tablespoons fresh lemon juice

Preheat oven broiler to high. Line a baking dish with foil. Lay shrimp in a single layer on foil, drizzle with 2 tablespoons olive oil, season with salt and pepper and sprinkle with oregano. Toss to coat well.  Broil for 3 minutes on one side, remove from oven and turn over, broil other side for 2 to 3 minutes until pink and cooked through. Set aside to come to room temperature.

In a large bowl combine olives, tomatoes, parsley, remaining 1/4 olive oil, lemon zest and juice. Add shrimp and toss to blend.  Season to taste with salt and pepper. (Can be made 4 hours ahead. Cover and refrigerate.)

Serves about 12

It’s nearly summer, and a true summer staple is fruit salad. This is a springboard recipe. Start with this and then add in whatever fruit is fresh and in season. The obvious choices for summer are berries, cherries, mango, kiwi, pineapple and such. But even in the dead of winter, when those choices are not only out of season but out of range for many pocketbooks, this base recipe will get you going. This was one of the recipes I made on Channel 12 Valley Dish yesterday (you can watch the other dish we made on the “In The News” page at the left).  We added in sliced strawberries, kiwi, blackberries and raspberries. The pictures from the live show were taken by birthday girl, Sloane. I have no idea why I look so darn serious in the first shot, I was just setting up my stuff, but look at those huge lemons in the foreground, no those are serious!  Get out to a farmer’s market this weekend and let your imagination run wild with all the colorful fresh fruit possibilities.

Any Season Fruit Salad

Dressing
1/3 cup agava nectar or honey
1/4 cup freshly squeezed orange juice
1 tablespoon apple cider vinegar
1 1/2 teaspoons poppy seeds
1/4 teaspoon Dijon mustard
Zest of 1 lemon
1/4 cup canola oil

Salad
2 pears, cored and diced
2 bananas, sliced
1 avocado, peeled and diced
Juice 1 lemon
11-ounce can mandarin oranges, drained
1/3 cup dried cranberries
1/3 cup coarsely chopped pecans or almonds

Dressing: Place the honey, orange juice, vinegar, poppy seeds, mustard, and lemon zest in a medium bowl and whisk well to combine. Slowing add the oil, while whisking, until oil is incorporated into dressing.

Salad: Place the pear, banana, and avocado in a large glass bowl and toss with the lemon juice to prevent the fruit from oxidizing and turning brown. Add the mandarin oranges, cranberries, and nuts.  Add the dressing and toss gently to coat well.  Serve immediately.

Serves 6

I’m often asked, “How exactly do you come up with new recipes?”  Well, sometimes, it comes from inspiration; such as beautiful fresh produce at the farmer’s market, or a new product at Trader Joe’s, or even a great sale on a favorite cut of meat at the supermarket. Other times, it is the result of the rule, “Necessity is the mother of invention.” That is the case today. Here is a word-for-word text I just received from my husband of nearly 25 years, (May 4th), David. “I forgot I was supposed to bring some kind of side dish to the (company) picnic today :) if you have something you could easily throw together…” This from a man married for, just weeks away from 25 years, yet it sounds more like something that would come out of your 4^th grade child’s mouth!

If you’re a married woman with children, you are thinking, “Yup, no surprise, been there- done that.” If you’re a man, you are most likely thinking, “What is the big deal, obviously the woman knows how to cook.”  Whatever! Of course, I do “have something” and I can “easily throw it together”. After all, Dave does know what our refrigerator looks like at any given minute. So here is how side dish for today’s picnic got thrown together.

1. Look in fridge
2. Big box of greens that we’ll never get through before it goes south
3. Half a package of smoked salmon left over from the Larry Fitzgerald dinner
4. Container of leftover roasted Parmesan asparagus from last post
5. Minced shallots
6. Half lemon
7. Container of whole-grain mustard-mayo from… I don’t remember, but it’s still good, so use it up!
8. Partially used baguette
9. Goat cheese

Now all I have to do is thin out the mustard-mayo with the lemon and a little water. Stir in the shallots. Taste, needs pepper, add that. Taste again, needs a bit of sweetness, stir in honey. It still needs something, oh yeah, I have shredded Parmesan, that will compliment the Parmesan on the asparagus, add that. Taste again, good!

Slice the salmon and the asparagus into bite-size pieces.

Slice the baguette on a diagonal and brush with olive oil, salt, and freshly ground pepper. Broil. Spread about 2/3 of them with goat cheese (believe it or not, everyone doesn’t like goat cheese – what’s with that?!?) Run those under the broiler again.

Wash and spin-dry the greens to crisp them up.  Lay them out on a large platter and cover with damp paper towels, place in fridge. Place the salmon in a zip-lock and refrigerate.

Place the asparagus in a ziplock and leave at room temperature, along with the dressing and the croutons, which are on a paper plate covered with plastic wrap. Leave all components separate until ready to send off to picnic with husband whom you do love even if he sometimes acts like a nine year old.

This morning, I’m off to the Downtown Phoenix Public Market using the market’s fresh fruits and vegetables to teach a class for kids.  I’ve just enough time to put up this tasty twist on coleslaw before I dash out the door.  If you haven’t been to the DPP Market yet, you really need to take a break and go, check out the details HERE.  Have a happy Saturday!

Asian Coleslaw with Peanuts

3/4 cup Fage yogurt
1/2 cup mayonnaise
1/4 cup seasoned rice vinegar
1 tablespoon sesame oil
1 teaspoon Sriracha hot chili sauce
1/2 teaspoon celery seed
1/4 teaspoon celery salt
Salt and freshly ground black pepper, to taste
1 small head (or 1/2 of a medium) green cabbage, large outer 2 or 3 leaves removed and set aside
1 small head (or 1/2 of a medium) red cabbage, large outer 2 or 3 leaves removed and set aside
1 head Napa cabbage, large outer 3 or 4 leaves removed and set aside
3 large carrots, trimmed and peeled
1 large red bell pepper, cored, seeded and julienned
1/4 cup salted cocktail peanuts

In a medium bowl, whisk together yogurt, mayonnaise, vinegar, sesame oil, chili sauce, celery seed and celery salt until well combined.  Taste and season with salt and pepper.

Line a large serving bowl with the reserved cabbage leaves. Cut the green and red cabbage heads in half and remove the core with a sharp knife. Shred all three cabbages with a large sharp knife and place in a large mixing bowl.  Grate the carrots with the large holes of a box grater and add to cabbage in mixing bowl along with the julienned bell pepper.  Add the dressing to the bowl and mix well.

Transfer the coleslaw to the serving bowl lined with cabbage leaves. Crush the peanuts slightly with the side of a knife and add to the top of the coleslaw at the very last minute so they do not become soggy.

Serves 12

This cold pasta salad has long been one of my “go-to” recipes for buffets and parties. I pulled it out once again for yesterday’s office Easter brunch. The dressing is made with a large amount of red pepper flakes, which are drained after the dressing simmers.  It is up to your taste as to how many you add back into the salad. For Easter I use ham but for most of the rest of the year, I prefer to use smoked turkey as the meat in this hearty salad. Of course, you can alway leave any and all meat out and have a lovely and satisfying vegetarian option.

Cold Orzo Salad with Ham, Corn, & Basil

1 tablespoon and 1 teaspoon red chile flakes
1 cup seasoned rice wine vinegar
1/4 cup light corn syrup
4 bay leaves
1/3 cup fresh lime juice
1 pound dry orzo pasta
3 tablespoons olive oil
1 pound julienned ham or smoked turkey
5 cups fresh raw white or yellow corn kernels
2/3 cup minced fresh basil
1 cup minced green onions, use entire green onion
1 large red bell pepper, julienned and blanched
Kosher salt and freshly ground black pepper
3/4 cup toasted pine nuts
Basil sprigs and lime wedges for garnish

To make the dressing, combine the chile flakes, vinegar, corn syrup, bay leaves, and lime juice in a small saucepan. Simmer for 5 minutes. Remove from the heat and strain, reserve the red pepper flakes and allow the dressing to cool. Discard the bay leaves.

In a pot of lightly salted, boiling water, cook the orzo until al dente, approximately 5 to 6 minutes. Drain and run cold water over the orzo to stop the cooking. Drain, pour into a large bowl, and toss with the olive oil.

Then add the dressing and lightly toss to combine. Add the ham, corn, basil, green onions, and bell pepper and 2 teaspoons of the reserved red pepper flakes.

Lightly toss to combine. Taste and season with salt and fresh ground black pepper.  Add more red pepper flakes, if desired.  Chill for at least 1 hour prior to serving.

Serves 10 -12