The families need basic food such as: rice, pasta, bulgar wheat
, oil, salt, long-life milk, pulses, tinned food, and not-easily perishable vegetables and fruit like onions, potatoes and apples.
serves 4 An easy, nutrition-packed lunch from TV chef Allegra McEvedy Pour 200ml boiled water over 150g bulgar wheat
in a bowl.
Pour this into a bowl and stir in lemon juice and bulgar wheat
. Set aside for an hour to allow the wheat to soften and swell.
Put the bulgar wheat
into a pan add 150ml water and bring to the boil.
The gourmet fillings come in four innovative flavours: Moroccan, with spicy Moroccan bulgar wheat
with harissa paste; Thai, with lemon grass, ginger, coconut and jasmine rice; Mediterranean.
THE DISHES WAKAME-CUCUMBER SALAD 1 cup wakame sea vegetable (seaweed) 2 cups cucumber, halved and sliced 11/2 tsp shoyu (highquality Japanese soy sauce) 1 tbsp brown rice vinegar 1/4 tsp grated fresh ginger BULGAR SALAD 4 cups cooked bulgar wheat
1/4 cup chopped red cabbage, blanched 1/2 cup green string beans, blanched 1/2 cup carrots, diced and blanched 1/4 cup yellow summer squash, blanched 1 tbsp tamari-roasted sunflower seeds Dressing: 2 umeboshi plums 1 tsp minced parsley 1/4 tsp grated onion 3/4 cup water
Will's vegetarian gratin consisted of Mediterranean vegetables cooked in a tomato sauce with a herb crumb and cheese and served with bulgar wheat
120g of pre cooked bulgar wheat
(available from all supermarkets next to the rice)
Lynn, meanwhile, tucked into a Browns house salad containing all manner of healthy and wholesome ingredients such as endame beans, pumpkin seeds, tomatoes, green beans, quinoa, bulgar wheat
, mange tout and beetroot.
PROPOINTS' VALUE: 8 SERVINGS: 4 PREPARATION TIME: 10 mins COOKING TIME: 15min LEVEL OF DIFFICULTY: Easy Ingredients * 200g dried bulgar wheat
* 1 vegetable or chicken stock cube * 1 tsp ras-el-hanout spice powder * 1 tsp ground cinnamon * ' portion of sliced cucumber * 75g pomegranate seeds * 6 pitted and sliced apricots * 50g raisins/ sultanas * 250g chicken breast with skin, torn into pieces * 6 sprigs of fresh mint, torn into shreds * 1 pinch of salt * 1/8 tsp ground pepper Instructions Put the bulgar wheat
into a saucepan and add 850ml boiling water.
Always have couscous, dried egg noodles, canned beans and pulses, bulgar wheat
, packs of ready-to-use rice, canned tuna and salmon, frozen prawns, peas and sweetcorn.
1 Cook the bulgar wheat
according to pack instructions, then drain.