White rice is a staple food of every Filipino and is present in almost every meal. Unfortunately, it is not the healthiest of grains. It is full of simple carbohydrates (carbs) and low on fiber, making its glycemic index high. This only means that its carbs are quickly converted into blood sugar, which is bad specially for diabetics. It can also increase your risk of type-2 diabetes by at least 11%, or worsen it if you already have it. It can also cause weight gain, and increase your risk factors for high blood pressure and high triglyceride levels.
But for us Filipinos, rice is life! It would be hard to give it up, especially since we combine it with our favorite viands like beef mechado and chicken adobo. Parting with white rice, put simply, will leave a large, rice-shaped void in any Filipino’s heart, including yours most likely. Regardless, it is a choice that has to be made if you really want to live a healthy lifestyle.
There is some good news nonetheless: Duru Bulgur is now available on local shores. A staple grain in Turkey, Duru (literally “pure and clean”) Bulgur is the most practical alternative to white rice that will help you ease your breakup with an all-time Filipino favorite.
Bulgur is a type of processed wholegrain originating from the Mediterranean and the Middle East as early as 4,000 years ago. Present in many dishes from salad, soups to main entrees in those areas, it is characterized by a distinctly delightful nutty flavor
THE HEALTH BENEFITS OF BULGUR
Unlike white rice, Bulgur is a superfood. It is delicious and filling, and has countless health benefits. It promotes a healthy heart as it is rich in fiber, antioxidants and essential minerals. It helps control your blood sugar as its glycemic index is far lower than that of white rice. Bulgur is also an excellent source of numerous essential nutrients such as manganese, B vitamins, folic acid, iron, and magnesium that will all help ensure a healthier you.
BRINGING BULGUR TO THE PEOPLE
Duru Bulgur uses age old techniques of using mineral stones combined with modern technology to produce a mineral rich bulgur with exceptional quality and superior natural taste.
There are three Duru Bulgur variants in the market, the first being Fine Bulgur. This fine-grained yellow Bulgur the size of quinoa is ideal for wonderfully hearty soups. It is also perfect for sprucing up salads or desserts.
Second is the Coarse Bulgur. The grains of this Bulgur variant are slightly smaller than your typical rice grains, thus making it an excellent match for pretty much every viand that Filipinos love. Coarse Bulgur is also the perfect add-on for pilafs, salads, and soups.
It can even be used to make a Filipino favorite: lugaw. Lugaw is a rice porridge that is well loved by Filipinos. Best eaten warm, this filling dish made of glutinous rice, various meats and seasonings is usually eaten during breakfast but in most Filipino households, it is consumed any time of the day. Here’s a recipe created by celebrated chef RJ Ramos that is guaranteed to delight your family.
Duru Bulgur Lugaw by Chef RJ Ramos
- 1 cup Duru Bulgur Coarse
- Chicken Breast & Thighs
- ¼ cup onions
- 1 tbsp garlic
- 1 tbsp ginger
- 4 cups Chicken Broth
- Crispy Garlic
- Spring Onions
Prepare all the usual ingredients in making porridge, like chicken, onions and garlic, and ginger, but swap out white rice for Coarse Bulgur. Cook this healthier version of lugaw as you would the traditional one made of white rice.
First, boil some water then add some ginger and chicken. Cook it for 25 minutes. In another pot, saute the onions, garlic, and ginger. Next, add 1 cup of Coarse Bulgur and add 4 cups of chicken broth. Let it simmer for 15 minutes. Add shredded chicken and season with salt, pepper and fish sauce according to your taste. Mix thoroughly and let it boil for 15 minutes. To make this Filipino favorite even more special, you may garnish your bowl of steaming hot Duru Bulgur Lugaw with more shredded chicken, hard boiled egg, fried tofu, and spring onions. A healthy and tasty treat perfect for the cool weather brought about by the onset of the rainy season in our country.
The last one is the Extra Coarse Bulgur. With grains about half the size of a grain of wheat, Duru’s Extra Coarse Bulgur is ideal for stuffing healthy and natural carbohydrates to your favorite recipe.
TIME FOR THAT PURE AND CLEAN SWITCH
Healthy living is a lifestyle every Filipino must aim for, and swapping out your white rice for Duru Bulgur is a good start towards achieving that goal. This pure and clean treat from Turkey will satiate your hunger and load you up with essential nutrients—but without elevating your blood sugar levels. With lots of patience and perseverance, a balanced diet, and lots of exercise and sleep, you will surely be on your way to living a healthy lifestyle.
Duru Bulgur is distributed in the Philippines by Dygen Food Ventures Inc., a subsidiary of Dyna Drug Corporation and available at goodwill.market/.