Choosing Your Grains Wisely

by Noor H. Salem

Many people avoid eating rice by assuming it’s extremely unhealthy, fattening, and empty carbohydrates. While white rice is stripped of its nutrients and lacks dietary fiber, this is not very satisfying, brown rice is on the other end of the spectrum. Brown rice carries a number of minerals and is high in dietary fiber.

It’s very satisfying, and if you prepare it properly, no it won’t “taste like cardboard,” like many speculate. Organic basmati brown rice comes out soft and fluffy with proper cooking and is far quicker than regular brown rice. Another tip for tender brown rice is to soak it overnight, or at least for several hours. This removes the phytic acid and eases the digestion process too. Soaking in fact, is an incredible method for beans, barley, quinoa, and other grains as well. If you tend to Try it, and see if you have less discomfort after meals.

With that being said, if you are trying to eliminate empty carbohydrates, such as processed sugars, white rice, white bread, or other sweeteners, do try to increase your intake of protein. Simultaneously, do consume various beneficial carbohydrates, such as whole grain bread, barley, brown rice, or quinoa, as your body uses carbohydrates for energy. This brown rice recipe, in particular, is bursting with flavorful and extremely beneficial spices; including ginger, allspice, turmeric, and cloves. They each add a distinct flavor to this dish, and are packed with anti-inflammatory benefits, and prevent so many health conditions from developing down the line. Ginger has extraordinary anti-inflammatory benefits. People with arthritis may witness a great sense of relief by increasing their consumption of raw ginger in their diet. This is one of the many ginger recipes I’ve shared in my book, Sunnah Superfoods. It is extremely flavorful, and bursts with a myriad of health benefits including dietary fiber, magnesium, copper, antioxidants, anti-inflammatory benefits, protein, iron, and so much more. Feel free to omit or substitute the spices for your favorites. Ginger overpowers the other spices in this rice, due to its pungent taste. Turmeric is also loaded with a myriad of health benefits and is, in fact, one of the best for reducing internal inflammation. Add turmeric to your breakfast smoothies, dinner dishes, or even salad dressing.

When it comes to roasting the nuts, it’s best to use either organic coconut oil or cold-pressed avocado oil. While extra virgin olive oil is remarkably healthy, it has a low smoke point, thus loses many health benefits with high heat cooking. For that, drizzle the olive oil on the rice for a boost of monounsaturated and polyunsaturated fatty acids. Extra virgin olive oil is high in antioxidants, heart health benefits, cognitive benefits, and much more. Whether you are facing a health ailment or are aiming to prevent disease and be healthy, olive oil is one of the best items to consume. Try it on your eggs, on your salad instead of other dressings, or drizzled over your rice such as this recipe.

This flavorful brown rice pairs well with grilled chicken, a seafood stir-fry, or even a vegetable and lamb stew. Try this brown rice recipe for a twist to your traditional white rice dish, and you’ll be enjoying a delicious meal while benefiting your physical health greatly.

Ingredients:

• 5-6 cups water
• 2 cups organic basmati brown rice
• 2 tablespoons turmeric, ground
• 2 tablespoons Himalayan Pink Salt
• 8 slices of fresh ginger
• 1 tablespoon ground ginger
• 3 cinnamon sticks
• 5 green cardamom pods
• 12 cloves, whole
• 1 whole all spice
• 4 whole black peppercorns
• 3 bay leaves
• ½ cup extra virgin olive oil
• ½ cup fresh parsley, chopped
• ½ cup raw pistachios and cashews
• 2 tablespoons organic cold-pressed avocado oil

Directions:

1. Soak the brown rice overnight, if possible. If not, soak for three to four hours.
2. In a small skillet, heat the avocado oil and nuts on medium-high heat. Stir occasionally, allowing the nuts to brown. Transfer to a small glass plate; set aside.
3. Meanwhile, place water, brown rice, and all spices in a medium cooking pot. Cook covered on high heat about 10-12 minutes or until rice begins to show above water.
4. Lower the heat to the lowest stage and leave covered for about five to ten minutes.
5. Transfer rice to a presentable serving platter.
6. Drizzle rice with extra virgin olive oil. Garnish with the chopped parsley and roasted nuts. Serve. 

Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, SUNNAH SUPERFOODS, a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.