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Bulgur
May help prevent: cancer, heart disease, intestinal disease, obesity

High in fibre, low in fat and rich in B vitamins, iron, phosphorous and manganese, bulgur tops the charts as one of the most nutritious grains. With a whopping 5 grams of insoluble fibre per cup, bulgur reduces the risk for irritable bowel syndrome, fights colon cancer and supports weight loss. Paired up with a vitamin C-rich fruit or veggie, bulgur strengthens the immune system and beats fatigue with its supply of iron. The fibre in bulgur keeps waistlines healthy, while its B vitamins reduce harmful homocysteine levels helping to cut the risk of heart disease.

Action Tip: Bulgur is quick cooking and has a nut-like flavour. Best known as an ingredient in tabouli salad, bulgur is also tasty in pilafs, soups, casseroles, stuffing and baked goods. Bulgur is versatile and can be used in place of pasta, rice, noodles or barley. Bulgur can also be tossed into your favourite salads or used in burger patties. Use the fine or medium grains for tabouli and coarse grains for side dishes such as pilafs and stuffing.