Bulghur Wheat Salad

On these hot summer nights, I haven't really wanted to eat much more than a salad for dinner.  Teenagers though, need filling up, so adding grains to salad and vegetable ingredients is a great way to satisfy everyone.  This salad was tasty and filling.

Bulghur Wheat Salad

Ingredients

1-1/4 cups bulgur wheat
1 tsp ground oregano
2-1/2 cups boiling water
2 medium courgettes (zucchini) - sliced lengthwise down the middle and then crosswise into diagonal slices
1 large red pepper - sliced into strips
Olive oil
2 medium carrots - grated
2 spring onions - sliced thinly
handful pine-nuts
large handful fresh mint - chopped


Dressing

2 tbsp Olive oil
1 tbsp Balsamic vinegar
1 tbsp Dijon mustard
1 orange - juice only
Honey - a little drizzle


Put the bulgur wheat into a large bowl and mix in the oregano. Pour the boiling water over and cover with a lid. Set aside for approx. 20 mins.

Combine the courgettes and peppers in a bowl. Give them a good drizzle of olive oil and stir well. Transfer veggies onto a baking tray and roast in the oven - approx. 200 degrees C - for 20 mins.

Meanwhile, make the dressing by combining dressing ingredients in a small jar. Shake well and put aside.

When the bulgur wheat is cooked, fluff it through with a fork and transfer to a large serving bowl. Mix in the roasted veggies, carrots, spring onions, pine-nuts and mint. Drizzle over just a little dressing and mix through. Refrigerate until ready to serve.

Just before serving, mix in more dressing to suit your tastes (some people like just a little and others like it soaked right through the salad).

Enjoy!

Caryl ♥

Baked Mackerel with Roasted Peppers

Mackerel is rich in essential oils, vitamins and minerals.  It is one of the most highly recommended oily fish for a healthy diet and it tastes sooooo good!  :)

Baked Mackerel with Roasted Peppers

Ingredients

3 large capsicum (peppers) - any colour (I had one yellow, one green and one orange in the fridge)
2 large red onions
Olive oil
Salt
Pepper
Balsamic Vinegar
Mackerel (whole or fillets) - one (or two small) per person.


Preheat the oven to 200 degrees C.

Slice the peppers into thin strips.  Peel and slice the onions.  Combine together in a bowl, drizzle a little oil over them and add seasoning to taste.  Mix well, then spread onto a baking tray and bake in the oven for approx. 15-20 mins.  Stir half-way through baking.

Meanwhile, season the mackerel.

When peppers and onions are done, remove from the tray and set aside.  Turn the oven down to 180 degrees C.

Place the mackerel on the same tray and bake in oven for approx. 15 mins (for whole fish).  Turn half way through cooking.  (For fillets, bake for approx. 5 mins or so - there is no need for turning).

When fish is done.  Remove from the tray.

Return the peppers to the tray, place the mackerel on top.  Drizzle with a little oil and vinegar, to taste.  Place back in the oven for approx. 5 minutes.

Serve on warmed plates.

Enjoy!

Caryl ♥