Breakfast Tabbouleh is a nourishing and balanced meal to start your day with!
EAT BREAKFAST LIKE A KING
Breakfast is the most important meal of the day, it gives you energy for whatever activities lay ahead. Many people, especially those who lead busy lifestyles tend to skip breakfast. Grabbing a butter croissant and a coffee on the go in the morning isn’t the best idea! Our bodies need a nutritious balanced breakfast meal that contains at least three out of the five food groups. The five groups are carbs, protein, dairy, fruit and vegetables. There are many great balanced breakfast ideas, and this breakfast tabbouleh is one of them!
MIDDLE EASTERN TABBOULEH SALAD
Spelled as Tabbouleh, Tabouleh or even Tabouli. It’s a levantine vegan salad made with tomatoes, lots of finely chopped parsley, onion, mint leaves, bulgur, and seasoned with olive oil, lemon and salt. You would see many tabouleh variations all over the internet, mostly are Western versions where bulgur is substituted with quinoa or couscous, and sometimes other veggies are added like lettuce leaves, garlic or bell peppers. However, the traditional tabbouleh salad only contains the ingredients that I mentioned above.
Tabbouleh salad is served as a part of a mezze in the Middle East, along with many other wonderful dishes such as Mtabbal, Hummus, sauted rosemary mushrooms, Fattet Hummus, Fattet Makdoos, and many more.
I’m taking part of St Helen’s Farm #WakeUpBetter, where I was challenged to come up with a healthy and balanced savory breakfast recipe using St Helen’s Farm natural goat’s milk yogurt. So my idea was to make herbed yoghurt with a little bit of salt and pepper, and combine it with a lovely fresh tabouleh salt and top it with pine nuts and pistachios and lemon wedges.
ST HELEN’S FARM
If you still haven’t heard of St Helen’s Farm or their products, they have been producing a range of goat’s milk delicious products in East Yorkshire for the past 30 years! Their products are freshly packed everyday and available at supermarkets across the country.
BENEFITS OF NATURAL GOAT’S MILK PRODUCTS
Goat’s milk products are really good for you. They’re rich with minerals, vitamins, contains less allergenic proteins, they’re good for the skin, and easier for your body to digest!
- Goat’s milk is easier for your body to digest. The fat globules in goat’s milk are naturally much smaller in size than cows’ milk and this may make it easier to digest. The protein composition of goats’ milk allows it to form a softer curd during digestion which may assist with your digestive health and comfort.
- Goat’s milk is lower in lactose. The amount of lactose that people can tolerate varies from one person to another. Goat’s milk contains slightly less lactose than cows’ milk. Goat’s milk is also easier to digest, so it can suit some people much better than cow’s milk.
- Goat’s milk is rich in calcium. Calcium is very important for human’s body for the development and maintenance of bones and teeth. 3 servings of goats’ milk products can provide more than 100% of an adult’s reference intake of calcium.
- Naturally lower in cholesterol. Goats’ milk is naturally slightly lower in cholesterol than cows’ milk and the skimmed and semi-skimmed options make it a good alternative for people who are watching their cholesterol or saturated fat intake.
- Blood pressure friendly. Goat’s milk is rich in calcium, and calcium is important for lowering blood pressure.
- Prebiotic. Goats’ milk has more oligosaccharides than cows’ milk. These act as prebiotics in the gut and may help to maintain the health of the digestive tract by encouraging the growth of beneficial gut bacteria and preventing the growth of harmful bacteria.
Try my delicious breakfast tabbouleh recipe using St Helen’s Farm natural goats milk yogurt, and start your day like a champion! St Helen’s Farm Goats Natural Yoghurt is available in Sainsbury’s, Tesco, Waitrose and Ocado.
Please note that the garlic that is added to the yogurt is optional, especially if you have important meetings during the day! It is very delicious though.
Breakfast Tabbouleh is a healthy and delicious savory breakfast dish with layers of herbed yoghurt and salad with bulgur.
- 55 g Bulgur Wheat
- 240 ml Water hot
- 3 Spring Onions
- 1 Vine Tomato deseeded
- 60 g Flat Parsley add more if needed
- 1 Lemon juiced
- Salt to Taste
- Pepper to Taste
- 2 Tbsp Olive Oil
- 500 ml Natural Goat Yogurt
- 20 g Coriander Leaves finely chopped
- 20 g Mint Leaves finely chopped
- 2 Garlic Cloves grated
- Salt & Pepper to taste
- 6 Cherry Tomatoes sliced
- Pine nuts
- Pistachio Crushed
- Mint leaves
- Lemon Wedges
- Olive Oil as needed
Bring 1 Cup of Water to boil in a Pan, remove from heat and add the bulgur wheat & 1/4 Tsp Salt. Stir, cover and allow it stand for at least 20 minutes. Remember to place a tea towel covering the pan with a tight lid, so no steam could escape. After 20 minutes, separate the grains with the fork.
Finely Chop Spring Onions, Parsley Leaves and vine tomatoes. Add them to the Bulgar Wheat.
Add Lemon Juice,Salt & Pepper to taste. Stir well to mix. Drizzle Olive Oil, stir again and place it in the refrigerator to chill.
Make Yogurt Sauce
In a medium sized bowl, add Goat Milk Yogurt, mint leaves, coriander leaves, salt, pepper and garlic. Stir well to combine and place it in the refrigerator to chill until use.
Divide The Yogurt Sauce between the Bowls. Add the Tabbouleh to one side of of the bowl. Next, Scatter the nuts over the yogurt. Season with Salt and Pepper if needed. Drizzle some Olive Oil. Garnish the Breakfast Tabbouleh with Cherry Tomatoes, Mint leaves and Lemon Wedges.
* Goats’ milk is not recommended for anyone who has been diagnosed with a cows’ milk allergy. Some of the proteins in goats’ milk are sufficiently similar to those found in cows’ milk and may cause cross-reactivity. Take advice from an allergy consultant or allergy specialist dietitian.
* Goats’ milk is not recommended for anyone who has been diagnosed with lactose intolerance.
This post is sponsored by St Helen’s Farm. Thank you for supporting the brands that make Little Sunny Kitchen happen. All opinions are my own.