This dish looks fabulous, is light, and is packed with some exciting plant chemicals that are known to be beneficial in the reduction of LDL cholesterol.
2 handfuls of dry bulgar wheat
1 teaspoon vegetable stock powder
3 tablespoons olive oil
1 red onion, finely diced
2 cloves of garlic, finely chopped
10 vine-ripened cherry tomatoes, chopped
1 red pepper, deseeded and chopped
- Place the dried bulgar wheat into a pan and cover with water. Add the vegetable stock powder and bring to the boil.
- In another pan, add the olive oil, onion, and garlic. Add a pinch of salt and sauté until the garlic and onion are soft.
- Add the chopped tomatoes and chopped red pepper, and cook until the pepper has softened and the tomatoes have broken down to become a thick sauce.
- On a serving plate, place a layer of the tomato and pepper mixture into a cooking ring mould or deep round cookie cutter. Pack in tightly to around the half way mark. Then, place a layer of bulgar wheat on top, all the way to the top of the mould/cutter. Carefully remove the mould cutter to reveal a two-layer stack.
- Serve with a good dense side salad.
Medicinal Properties
Onions – have a million and one medicinal applications, but have been shown in many clinical trials to be especially beneficial to the health of the heart and circulatory system. They contain a group of compounds called sterols. These are the same plant chemicals that are added to the well known spreads and drinks that are designed to lower cholesterol. Sterols help to reduce the uptake of cholesterol through the gut wall. This can be cholesterol from foods, or cholesterol that has been made in the liver and released via the gall bladder into the digestive tract. Onions also contain a group of sulphur-type compounds that can help to reduce clotting in the blood, so offer a protective role against heart attacks and strokes. Red onions, in particular, have another protective substance to throw into the mix. The purple pigment that gives them their distinctive colour comes from a group of pigment chemicals called flavonoids. These help to protect the inner lining of the blood vessels from damage.
Garlic – is again another food with a myriad of medicinal uses. It has very powerful antioxidant activities, and, as such, is believed to prevent the bad LDL cholesterol from oxidizing. This oxidizing (chemical damage) increases the likelihood of LDL being deposited into the blood vessel walls. Garlic also contains the same sulphur-based compounds as onions, but to a much greater extent, so offers powerful protection against excessive blood clot formation, plus it has ajoene present to further enhance this activity.
Red Peppers – also contain the vivid colour pigment chemicals called flavonoids, mentioned above. These compounds are responsible for the red colour of the peppers. They are powerful antioxidant agents that, according to the American Journal of Clinical Nutrition, play a significant role in the prevention of atherosclerosis. Flavonoids are also notable anti-inflammatory agents, so with the new information abound regarding the link between inflammation and heart disease, adding anti-inflammatory foods to your daily diet is an absolute must.
