Recipe: Cracked Wheat and Basil Pilaf (Article: Don't Overlook Spring Herbs)

DON'T OVERLOOK SPRING HERBS
Source: the American Institute for Cancer Research

When health experts recommend that we eat more plant foods, they don't mean just fruits, vegetables and grains. Herbs are also an important source of phytochemicals, those substances in plants that are not vitamins or minerals, but possess a wealth of health-protective benefits. So, we celebrate the bounty of the herb garden, which in spring produces such delights as chives, fennel, sage, marjoram, mint, rosemary, savory and tarragon.

Herbs have always been prized for a variety of healing properties, and in recent years cancer prevention has been added to the list of potential benefits. The compounds that produce flavor in rosemary and sage, for example, possess strong antioxidants which help fight cancer. Chives, along with garlic and onions, belong to the Allium family and are rich in sulfides and other cancer-protective substances. Using herbs to bring out the flavor in recipes is also a great way to reduce your use of fat for flavoring.

When purchasing fresh herbs, look for unblemished leaves and avoid those that are wilted, bruised or discolored. Store sturdy herbs like rosemary, thyme, sorrel, marjoram or sage wrapped in paper towels inside a plastic bag in the refrigerator. More delicate herbs, including basil, chervil, tarragon or mint, can be stored in the refrigerator in a glass of water, stems down like flowers to keep them a little longer.

In cooking, use two to three times the quantity of fresh herbs when substituting for dried herbs, since their flavor is much more subtle. Most cooking calls for herb leaves, but cut stems usually have the strongest flavor. Robust herbs retain their flavor even if cooked for a long time, but fine herbs should be added to dishes just before serving.

Basil's mildly peppery flavor is delicious in tomato sauces, salad dressings or grains. Chervil's part-anise, part-parsley taste makes a delicious addition to cottage cheese or green beans. The mild, sweet onion taste of chives is perfect for salads or potatoes. Fennel's flavor is a nutty anise/celery blend that is excellent in soups, salads and breads. Marjoram, with a mild oregano taste, can be used with lamb, eggplant or squash. Mint is a cool, sweet addition to tea, yogurt, fruit, carrots or peas, while sage's lemony zest is pleasant in breads, potatoes and pork dishes. Sorrel also has a lemony taste that complements spinach, cabbage and fish.

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CRACKED WHEAT AND BASIL PILAF

1 cup cracked wheat or bulgur
1 Tbsp. oil
1 large onion, finely chopped
2 garlic cloves, chopped
1 1/2 cups thinly sliced mushrooms
1 large tomato, seeded and diced, or 1 Tbsp. each tomato puree and water
8 Tbsp. chopped fresh basil
4 Tbsp. sliced almonds
1/2 tsp. salt
Freshly ground pepper.

Prepare cracked wheat or bulgur according to package directions.

In heavy frying pan, heat oil. Add onion and cook, stirring, over medium heat until tender.

Stir in garlic and mushrooms and cook until mushrooms are tender, about 2 minutes.

Stir in tomato, cracked wheat, basil, almonds, salt, and pepper to taste; stir until mixed and heated through.

Each of the 6 servings contains 172 calories and 6 grams of fat.