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Athlete Approved/ Breakfast

Breakfast Bulgur with Blueberry Sauce

Breakfast Bulgur with Blueberry Sauce is a warm, nutritious, filling, and of course – a delicious way to begin your day.

Is it just me or does anyone else feel as if spring is teasing us? One day its 60 degrees and the next day its snowing. When the mornings are a bit on the chilly side, I like to warm up with a comforting and wholesome breakfast. Oatmeal can get pretty boring so I like to mix up my breakfast routine with a hearty bowl of bulgur.

Typically used in pilafs, soups, salads, and other main dishes, bulgur (aka cracked wheat) also works wonderfully as a morning cereal. This whole grain, which is popular in the Middle East, makes a healthy alternative to oatmeal. It has a lower glycemic index, and it is full of fiber, protein, B vitamins, manganese, and magnesium.

For me, bulgur is a comfort food. I remember my mom making it quite often with many of my childhood dinners.  “Pourgouri”, as they call it in Cyprus, is a traditional side dish typically served with a heaping tablespoon of yogurt that goes well with keftedes (meatballs) and afelia (marinated pork braised in red wine). It is also used to make koupes, which are bulgur pies filled with ground meat or mushrooms, and is also the base of trahana, a soup made of bulgur fermented with sour milk.

I’ve always had bulgur as a savory dish, until recently when I got the idea to make it for breakfast. I sweeten it lightly with some honey and add milk to make it creamier. Bulgur is quick cooking, so it makes it the perfect breakfast when you are in a hurry. The chewy texture and nutty whole grain flavor is a pleasant alternative to oats.

As for toppings, this whole grain is very versatile. In this recipe, I decided to top it with an easy blueberry sauce, coconut, almond butter, pistachios, and chia seeds but you can certainly dress it up however you like.

A warm bowl of Breakfast Bulgur is a delightful and nutritious way to jump start your day, and will definitely keep you full until lunch time!

Breakfast Bulgur with Blueberry Sauce
 
Author: 
Nutrition Information
  • Serves: 5 servings
  • Serving size: 
  • Calories: 260
  • Fat: 10 g
  • Saturated fat: 5 g
  • Trans fat: 0 g
  • Carbohydrates: 37 g
  • Sugar: 9 g
  • Sodium: 5 mg
  • Fiber: 8 g
  • Protein: 7 g
  • Cholesterol: 0 mg
Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 
Breakfast Bulgur with Blueberry Sauce is a warm, nutritious, filling, and of course – a delicious way to begin your day.
Ingredients
  • 1 cup coarse bulgur
  • 1½ cups light coconut milk
  • ½ cup plus 2 tbsp water
  • ½ tsp ground cinnamon
  • 3 tsp honey, divided
  • 1 pint blueberries

    Toppings
  • 1 tbsp unsweetened coconut flakes
  • 1 tbsp chopped pistachios, or any other nuts
  • 2 tsp chia seeds
  • 2 tsp coconut sugar
  • 2 tsp bee pollen (optional)
  • 2 tbsp almond butter
  • 1 banana, sliced (optional)
Instructions
  1. In a medium saucepan, combine bulgur, 1 cup of the coconut milk and ½ cup of water. Bring to a boil and stir. Remove from heat, cover and leave it to sit until the bulgur absorbs all of the liquid (about 12-15 minutes). Once all the liquid has absorbed, stir in the remaining coconut milk, cinnamon, and 2 tsp of honey.
  2. While you are waiting on the bulgur, prepare the blueberry sauce. In a small saucepan over medium-low heat, combine the blueberries, 2 tbsp of water, and 1 tsp of honey. Cook, stirring frequently, until the berries break down and sauce thickens slightly (5-7 minutes).
  3. To prepare the toppings, combine the coconut flakes, pistachios, chia seeds, coconut sugar, and bee pollen in a small bowl.
  4. To serve, spoon the warm bulgur into a bowl. Top with the almond butter and hot blueberry sauce. Sprinkle with the coconut flake mixture and adda few banana slices.

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