When most people think of rice, they think savory- I myself used to be the same way; growing up in the era of Uncle Ben’s and Zatarain’s will do that to a person. In any case, as of late, rice, as a whole, has seen its reputation sullied by the low carbohydrate posse- they tend to do that; but depending on which variety we are talking about, and the method with which it is prepared, rice can be a great food or a complete waste of time.
There over a thousand rice varieties on the planet today, including those that are grown wild and those that are cultivated as a crop; with over 92% of the 550 million tons of it being produced in Asia- they sure know how to create rice masterpieces! So although two people may consume rice, they may in fact be eating entirely different foods.
Brown rice is by far more nutritious than its ivory colored cousin; mainly because brown rice is the entire grain of rice, while white rice has been stripped of its bran layer, which contains the bulk of its nutrients- including fiber, vitamins and minerals. Brown rice only has the outer hull removed, thereby retaining key nutrients such as niacin, vitamin B6, magnesium, manganese, phosphorus, selenium and even a touch of vitamin E. A solo cup of brown rice boasts 4 gram of fiber, four times that of white rice; with the bulk of that fiber being insoluble, which is said to protect against cancers of the colon, breast and prostate.
But there is still the low carbohydrate debate; now I am an inclusive foodie, meaning, I eat it all. Eliminating a single group of food, in my opinion, is absolutely ludicrous; it’s all about choosing the RIGHT carbohydrates, the RIGHT proteins and the RIGHT fats; but if rice still scares you, or you are coming down off of a low carbohydrate binge, stick to whole grains always; and avoid white and “instant” rice- THOSE are the wrong kind of fiber.
Now, this recipe is what I like to refer to as a power bowl; full of antioxidants, fiber and healthy fats that have the power to sustain even the heartiest of appetites- I know because I have a very hearty appetite! The brown rice is tender but the goji berries, dried cranberries, hemp seed and pumpkin seed provide a lovely bite; and, who doesn’t love cardamom?! It is hands down one of my favorite spices; and it is the picture of versatility, well applied in savory or, in this case, sweet applications.
This super food power bowl, makes for an excellent breakfast; but I will freely admit, I’ve made this for dinner. Whatever your fancy, this superfood breakfast recipe has got your number!
Brown Rice Power Bowl
1/2 cup brown rice
1 cup water
1 tsp coconut oil
1 tsp cardamom
1 1/2 tsp raw honey
1/2 tsp vanilla
1 tsp goji berries
1 tsp pumpkin seeds, toasted
1 tsp dried cranberries
1 tsp hemp seed
1 tsp unsweetened, unrefined coconut, shredded
2/3 cup pistachio milk
In a small sauce pot, bring water, coconut oil and brown rice to a boil; reduce to simmer, cover and cook for 20 minutes, until water is evaporated and the rice al dente. Add to the pot, pistachio milk, honey, cardamom and vanilla; simmer until 2/3 of the liquid has evaporated and rice is soft. Remove from heat and garnish with pumpkin seed, hemp seed, dried cranberries, goji berries and coconut. Serve warm or cold.