Monday, June 6, 2016

Spring Green Rice Bowl

"Rice is great if you are really hungry and want to eat 2000 of something."

Lots of  people are "carbophobic" - yep that's a word - at least it is in the nutrition world.

But here is the real truth...

White, over processed, refined carbs are not good. Their nutrients and vitamins have been stripped during processing. These foods make your blood sugar spike and then crash raising your insulin levels - leaving you with low energy and making you hungry again shortly after you have eaten. Some examples are white pasta, white bread and any processed breakfast cereal.

Whole grains (and I'm not talking about the ones that claim to be in Frosted Flakes) are literally whole - they still have all their nutrients, vitamins and fibre. They digest slowly keeping your blood sugar levels steady, giving you good energy and keeping you feeling full. Some examples are quinoa, whole oats and brown rice.

Brown rice is a grain that has been around for thousands of years. It contains fibre, protein, iron and magnesium. It gives your body healthy, usable energy and is extremely good for your heart and your brain. Don't get caught up in it being a "carb" in a negative way it is actually a positive whole food for your body and your health.

Today's recipe uses brown rice as a base in a delicious spring green bowl. It has kale, broccoli and green beans along with cashews for added crunch and protein. It is one of my favourite dinners.

This recipe calls for tamari - which is a wheat free soy sauce that has a richer and milder taste than traditional soy sauce. It is thicker and less salty. It is a Japanese form of soy sauce as opposed to the traditional Chinese soy sauce. You can pick it up at your regular grocery or health food store.

Spring GreenRice Bowl

makes 2 servings
1 1/2 cups uncooked brown rice
3 Tbsp olive oil, divided
1 cup cremini or white mushrooms, sliced
1 cup broccoli, cut into bite size pieces
6 kale leaves, torn into small pieces
1 cup fresh green beans, cut into 1 inch pieces
2 cloves of garlic, minced
2 Tbsp tamari
12 cashews, roughly chopped
2 Tbsp red onion, diced
Fresh sea salt and pepper to taste

Cook the rice according to package directions. I usually start the rice and then chop up the veggies while its cooking.

In a large sauté pan, warm the garlic with 1 Tbsp of olive oil on medium low heat for 2 -3 minutes. Add in the broccoli pieces and green beans and cook for 5 - 7 minutes on medium heat. Add in the mushrooms and kale and cook for an additional 5 minutes. Stir in the cooked rice to combine the cooked vegetables with the rice.

Divide the cooked rice and veggies between two bowls and drizzle each one with 1 Tbsp of olive oil and 1 Tbsp of tamari. Top each one with 1 Tbsp red onion and half of the cashews.  Season with fresh ground sea salt and pepper.


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