Physicians Committee for Responsible Medicine (PCRM)


Food for Life
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Recipe of the Week

December 27, 2016

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Bulgur is a low-glycemic index grain that can help improve your blood sugar.



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No-Meat Loaf

No-Meat Loaf

This savory loaf is delicious with mashed potatoes and brown gravy or as a sandwich filling. For an easy way to finely chop the vegetables, try a food processor.

Makes 12 (1-slice) servings


1 cup dry bulgur
1 1/2 cups boiling water
2 tablespoons water
1 small onion, finely chopped
1 medium carrot, shredded or finely chopped
2 celery stalks, finely chopped
1 pound mushrooms, finely chopped
1/2 cup walnuts, finely chopped
1/3 cup potato flour
1/2 teaspoon dried marjoram
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon dried thyme
1/4 teaspoon dried sage
1/4 teaspoon black pepper
3 tablespoons ketchup or barbecue sauce
1 tablespoon reduced-sodium soy sauce
4 teaspoons stone-ground mustard
Vegetable oil spray
Additional ketchup or barbeque sauce for topping


Place bulgur in a large bowl and pour boiling water over it. Soak until bulgur is tender and most of the water is absorbed, about 15 minutes. Heat 2 tablespoons water in a nonstick skillet and add onion, carrot, and celery. Cook over medium-high heat for 3 minutes, stirring often. Stir in mushrooms and continue cooking, stirring occasionally, until vegetables are soft and mushrooms are brown, about 5 minutes.

Preheat oven to 350 F.

Drain any excess water off the bulgur. Add vegetables along with walnuts, flour, marjoram, garlic powder, salt, thyme, sage, black pepper, 3 tablespoons ketchup or barbeque sauce, soy sauce, and mustard and stir for 1 to 2 minutes, until the mixture holds together. Pat into a vegetable oil-sprayed 5-by-9-inch loaf pan and top with additional ketchup or barbecue sauce. Bake for 60 minutes. Let stand for 10 minutes before serving.

Source: Recipe from Jennifer Raymond, found in Turn Off the Fat Genes by Neal D. Barnard, M.D.

Per slice (1/12 of loaf): Calories: 120; Fat: 3.6 g; Saturated Fat: 0.4 g; Calories from Fat: 27.1%; Cholesterol: 0 mg; Protein: 3.7 g; Carbohydrate: 20.8 g; Sugar: 5.3 g; Fiber: 3.8 g; Sodium: 385 mg; Calcium: 25 mg; Iron: 1.2 mg; Vitamin C: 5 mg; Beta-Carotene: 519 mcg; Vitamin E: 0.4 mg

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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