Tag Archives: brown rice

Mediterranean Multigrain Salad

Today is Salad Inspiration day – and this one will fill up your tank with lots of flavour, fibre, and fat-fighting goodies!

Ingredients:

1/4 cup 4Grain Protein Rice (I also added wild rice and buckwheat to the mix)
10 cherry tomatoes
1/4 onion
2 handfuls of green leaves
1 tsp tahini
Juice from half a lemon
2 – 3 tbsp almond milk
1/2 tsp garlic powder
1/2 tsp chilli powder
1/2 tsp cumin
1 tbsp goats cheese fetta (optional)

Add the chopped onion and cherry tomatoes to the protein rice, and lay the mixture on a bed of green leaves. Place tahini, lemon juice, almond milk and spices in a small glass jar and shake vigorously until well combined and a dressing consistency is achieved. Pour the dressing over the salad and top with goats cheese fetta. Enjoy!

What is your favourite go-to salad?

I love a freshly grilled fish salad with some sort of fruit added to it – like mango or peach! In case you haven’t realised – I’m a bit obsessed with fruit :)

Link of the day:

Fresh Fig & Goats Cheese Salad
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4Grain Protein Rice

Love your rice but feel like you’re not getting as much from it as you’d like?
Say hello to 4Grain Protein Rice! Now with more protein, fibre and B-vitamins than ever before!

This staple is colourful, crunchy yet soft, satisfying and exciting! It has a low Glycaemic Index (GI) giving you slow-released energy and stabilised blood sugar levels – perfect for weight management or diabetics! The seeds in this are also really high in protein so it will keep you fuller for longer and help repair your muscles to keep your metabolism sky high. Who wouldn’t want this new rice? Even those who are gluten-intolerant can have this as it is 100% gluten free!

This is SUPER easy to make if you have a rice cooker at home. If you don’t, it is still very easy. I promise :)

Ingredients:
1 cup brown rice
1 cup quinoa (I used red)
1/2 cup amaranth seed
1/2 cup millet
5 cups water

Don’t worry these are not difficult to find! Quinoa and brown rice is widely available in Australian supermarkets these days – look in the healthfood isle. Amaranth and millet will need to be sourced from your local health food store and are very affordable. I want to talk a little bit about these grains and their nutritional value:

Quinoa is a seed that contains all essential amino acids required by the body, therefore a complete protein source! It is not a grain but a seed and when cooked becomes soft with a nutty, satisfying taste. You can read more about it here.

Brown rice is an unmilled, whole natural grain that has only had its outer husk removed. This means that it contains more B-vitamins, magnesium and iron than white rice. It is also a great source of fibre!

Amaranth seed is often called “grain” because is behaves like a grain but is technically a seed. There have been a few studies to show that amaranth may help with high blood pressure and cholesterol levels. This seed is also naturally gluten free and is rich in B-vitamins!

Millet is a traditional food source for many countries including India, Russia, Germany, China and West African countries like The Gambia! This little seed is rich in calcium, iron, potassium, magnesium and zinc. These are all important for healthy bones, skin and energy levels.

Have I convinced you yet? Well maybe the easy method will…

Method:
Combine all ingredients in your rice maker and turn it on “cook”. It should be ready in about 20 minutes! Voila…it’s that easy!

* If you don’t have a rice maker, simply add everything in a big pot on high heat until it starts to boil. Turn heat down and simmer for about 20-25 minutes or until cooked.

This 4Grain Protein Rice is PERFECT to add to your food prep for the week! It is something that will keep in the fridge for the whole week and works really well added to salads for lunch or as a foundation for dinner!

This is how I had it for dinner last night…a delicious purple raw kale & brocolinni salad and oven-baked sweet potato with a creamy tahini sauce drizzled over it!

You could even make it into a healthy dessert like this one! Or use it in a salad like this one.

Question: Do you get bored with rice? What else have you tried to make it more nutritious and exciting?

Maple Peach Brown Rice Pudding

Need new inspiration for breakfast, late-afternoon snack, or dessert? Look no further than here!!!

This is quick, healthy and delish.

Fruit is my favourite food on earth. If I could I would have it for breakfast, lunch, and dinner. Although as a dietitian and a foodie, I feel it is my duty to try other foods as well…*sigh*…tough life! But today I didn’t feel any such obligation when I started to think about my afternoon snack.

I let my love of fruit guide me to the way of a Maple Peach Brown Rice Pudding! Even if you don’t love fruit…you will love this!

 

Maple Peach Brown Rice Pudding
Ingredients
½ cup cooked brown rice
¼ cup coconut cream*
1 tsp pure vanilla extract
1 peach
Maple syrup to taste – I used 1 tsp

Combine all ingredients and ¾ of the peach in a blender and blend until smooth. Serve with remaining peach and a drizzle of maple syrup.

*for low fat version use reduced fat coconut milk/soy/almond/oat milk instead.     

If you feel you want something creamy and luscious on top…I recommend this vegan cream recipe! It’s the perfect accompaniment!

This pudding is also great for our vegan friends and those that need a gluten-free, dairy-free, nut-free or soy-free option!

And for those interested in the nutritional info, here it is:

Energy: 974 kJ
Fat: 5.3g
Carbs: 39.7g
Fibre: 3.8g
Sugar: 13.9g
Protein: 4.1g

Fill in the blank:
My favourite food is ________

Maple Peach Brown Rice Pudding

Need new inspiration for breakfast, late-afternoon snack, or dessert? Look no further than here!!!

This is quick, healthy and delish.

Fruit is my favourite food on earth. If I could I would have it for breakfast, lunch, and dinner. Although as a dietitian and a foodie, I feel it is my duty to try other foods as well…*sigh*…tough life! But today I didn’t feel any such obligation when I started to think about my afternoon snack.

I let my love of fruit guide me to the way of a Maple Peach Brown Rice Pudding! Even if you don’t love fruit…you will love this!

 

Maple Peach Brown Rice Pudding
Ingredients
½ cup cooked brown rice
¼ cup coconut cream*
1 tsp pure vanilla extract
1 peach
Maple syrup to taste – I used 1 tsp

Combine all ingredients and ¾ of the peach in a blender and blend until smooth. Serve with remaining peach and a drizzle of maple syrup.

*for low fat version use reduced fat coconut milk/soy/almond/oat milk instead.     

If you feel you want something creamy and luscious on top…I recommend this vegan cream recipe! It’s the perfect accompaniment!

This pudding is also great for our vegan friends and those that need a gluten-free, dairy-free, nut-free or soy-free option!

And for those interested in the nutritional info, here it is:

Energy: 974 kJ
Fat: 5.3g
Carbs: 39.7g
Fibre: 3.8g
Sugar: 13.9g
Protein: 4.1g

Fill in the blank:
My favourite food is ________