HEALTH PROFESSIONALS

The CSI Collection
A collection of tasty recipes from all four food groups.

Food Chemistry
Cooking, in a way, is similar to chemistry. Bread rising, sauces thickening and meat tenderizing are all complex chemical reactions.

Many important reactions that occur in food involve sugar. Because of its unique composition and physical structure, sugar helps to:

  • form gels, as in apple jelly
  • activate yeast in dough
  • thicken low-fat salad dressing
  • stabilize the foam in meringues
  • soften the crumb in breadmaking
  • Bulgur Saladdevelop caramel flavour and colour, as in cookies

Apple Bulgur Salad

Adding small amounts of sugar to salad dressings mellows the acidity of the vinegar and other ingredients, like lemon juice, while blending and enhancing the flavours of the herbs and spices.

2 cups chicken broth 500 mL
1 cup bulgur 250 mL
2 tbsp fresh lemon juice 25 mL
2 tbsp olive oil 25 mL
2 tbsp water 25 mL
2 tsp sugar 10 mL
2 tbsp apple cider vinegar 25 mL
1/4 tsp dried oregano 1 mL
1 red apple, finely chopped 1
1/2 cup celery, finely chopped 125 mL
4 cups parsley, finely chopped 1 L
1/4 cup toasted sunflower seeds 50 mL

Bulgur: Bring broth to boil. Put bulgur in a heatproof bowl; cover with broth. Set aside for 15 minutes. Drain and press out as much water as possible with the back of a spoon. Stir in apple, celery, parsley and dressing.

Dressing: whisk together lemon juice, oil, water, sugar, vinegar and oregano.

Garnish with sunflower seeds.

Serve immediately or chill in the refrigerator. Makes 6 servings.

Nutrition Facts (per 1/2 cup):

  • Calories: 220
  • Carbohydrate: 28 g
  • Fat: 9 g
  • Protein: 6 g

Get your whole grains!
Eating well with Canada's Food Guide recommends making at least half of your grain products whole grain each day. Bulgur, barley, brown rice, whole wheat, oats, quinoa, and wild rice are some examples of whole grains. These foods contain fibre, vitamins and minerals (B vitamins, iron, zinc, magnesium) that provide an overall health benefit.

Nutrition Facts (per 1/12 of loaf):

Classic Basalmic Vinaigrette

Drizzle this dressing over your favourite mixture of greens and salad ingredients such as cherry tomatoes, grated carrots, sliced red onion, chopped celery, diced cucumbers, and nuts and seeds. Try goat cheese, feta cheese or blue cheese as a garnish.

1/4 cup balsamic vinegar 50 mL
2 tsp brown sugar 10 mL
1 tbsp garlic, chopped 15 mL
1/2 tsp salt 2 mL
1/2 tsp freshly ground black pepper 2 mL
3/4 cup extra virgin olive oil 175 mL

Balsamic Vinaigrette recipeBeat the vinegar in a bowl with the sugar, garlic, salt and pepper until sugar and salt dissolve. Then beat in the oil by droplets, whisking constantly (or combine all ingredients in a screw-top jar and shake well).

Taste and adjust the seasonings.

Toss a few tablespoons of dressing on the salad ingredients, sprinkle with a small amount of cheese and serve. Cover and refrigerate; shake again before use.

Makes 1 cup of dressing.

Nutrition Facts (per 1 tbsp):

  • Calories: 95
  • Carbohydrate: 1 g
  • Fat: 10 g
  • Protein: 0 g

 

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