For the following recipes, cook rice according to package directions. Divide among four bowls. Add toppings and drizzle with sauce or dressing. Finish with a sprinkle of garnish.
SPRING WILD RICE BOWL WITH ASPARAGUS
Technically a grass, wild rice has a nutty, smoky flavour and an impressive range of nutrients, including phosphorus, zinc, magnesium, and B vitamins.
Cook Your Rice
1 cup wild rice (3 cups cooked)
Add Toppings
1 bunch asparagus, chopped and sautéed
225 grams cremini mushrooms, sliced and sautéed
4 poached eggs (1 per serving)
Drizzle with Dressing
Whisk together:
3 tablespoons extra virgin olive oil
Juice of ½ lemon
2 tablespoons chopped dill
1 clove garlic, minced
½ teaspoon salt
¼ teaspoon red pepper flakes
¼ teaspoon ground black pepper
Finish with Garnish
Grated Parmesan
Nutrition Information
Kilojoules per serving: 1510
Carbs: 32 g
Fiber: 4 g
Protein: 14 g
Total fat: 21 g
Saturated fat: 4 g
Sodium: 373 mg
* * *
INDIAN-CHICKPEA BASMATI BOWL
Basmati rice is popular in Indian dishes, and the whole-grain version contains a powerful bundle of fibre, vitamins, minerals, and antioxidants that may protect against diabetes.
Cook Your Rice
1 cup brown basmati rice (3 cups cooked)
Add Toppings
1 (425g) can chickpeas, drained and rinsed
4 cups baby spinach
1 pint cherry tomatoes, halved
2 scallions, thinly sliced
Drizzle with Sauce
Stir together:
1 cup plain yoghurt
1 ½ teaspoons garam masala
1 teaspoon lime zest
¼ teaspoon cayenne or chilli powder
Finish with Garnish
Chopped toasted almonds
Chopped coriander
Nutrition Information
Kilojoules per serving: 946
Carbs: 51 g
Fiber: 7 g
Protein: 11 g
Total fat: 4 g
Saturated fat: 1 g
Sodium: 279 mg
* * *
SALMON KIMCHI ON RED RICE
Red rice gets its blush from a pigment in its husk and has a subtle sweetness. Since only the husks are removed, red rice retains its natural vitamin and mineral levels. Look for jars of kimchi, a Korean staple made of fermented cabbage that’s rich in probiotics, in the supermarket produce section.
Cook Your Rice
1 cup red rice (3 cups cooked)
Add Toppings
2 cups kimchi
1 carrot, grated
2 cups chopped pineapple
450 grams salmon, broiled
Drizzle with Dressing
Whisk together:
2 tablespoons low-sodium soy sauce
2 tablespoons mirin or rice vinegar
2 teaspoons sesame oil
Finish with Garnish
Chopped nori (seaweed) sheets
Toasted sesame seeds
Nutrition Information
Kilojoules per serving: 2243
Carbs: 58 g
Fiber: 9 g
Protein: 32 g
Total fat: 19 g
Saturated fat: 4 g
Sodium: 933 mg
* * *
CHIPOTLE STEAK WITH WEHANI RICE
Wehani is a russet-colored rice that fills the kitchen with the aroma of buttery popcorn as it steams. It can take up to an hour to cook, so make a big batch and freeze leftovers.
Cook Your Rice
1 cup Wehani rice (3 cups cooked)
Add Toppings
450g top sirloin steak, broiled and thinly sliced
2 red bell peppers, sliced and sauteed
2 cups corn kernels, cooked
Drizzle with Sauce
Blend together:
½ cup sour cream
Juice of ½ lime
½ avocado
1 teaspoon minced chipotle pepper in adobo sauce
1 clove garlic, minced
½ teaspoon ground cumin
¼ teaspoon salt
¼ teaspoon ground black pepper
Finish with Garnish
Toasted pumpkin seeds or coriander
Nutrition Information
Kilojoules per serving: 1917
Carbs: 60 g
Fiber: 7 g
Protein: 32 g
Total fat: 14 g
Saturated fat: 5 g
Sodium: 247 mg
* * *
BLACK RICE AND MANGO DESSERT BOWL
A Chinese heirloom variety, black rice adds visual appeal and a great chewy bite. It also packs a hefty amount of anthocyanin antioxidants – the same molecules found in blueberries that mop up cell-damaging free radicals.
Cook Your Rice
¾ cup black rice (2 cups cooked)
Add Toppings
1 mango, peeled and sliced
⅓ cup chopped unsalted pistachios
Drizzle with Sauce
In a saucepan, heat together:
1 ½ cups coconut milk beverage (not canned)
2 tablespoons honey
2 teaspoons orange zest
1 teaspoon grated fresh ginger
1 teaspoon vanilla extract
½ teaspoon ground allspice
Finish with Garnish
Coconut flakes
Nutrition Information
Kilojoules per serving: 1255
Carbs: 54 g
Fiber: 3 g
Protein: 6 g
Total fat: 8 g
Saturated fat: 2.5 g
Sodium: 15 mg
* * *
