The benefits of consuming brown rice versus white rice are well known by the majority of the population. However, for those of you who are unsure, here are a few facts. White rice is a processed grain, and works as a simple carbohydrate. White rice is low in nutrients, as it has been stripped of its husk, bran, and germ. Brown rice on the other hand has been minimally processed, is high in fiber, and rich in vitamins and minerals. If you are wondering which color of rice is the most nutrient dense of all, it is red rice. It contains up to ten times more antioxidants than brown rice.
There has also been a lot of confusing information regarding arsenic levels found in rice. This is because around thirty years ago arsenic was dumped on cotton fields in the southern states of the United States where rice is now grown. However do not let this prevent you from reaping the benefits of this gluten-free, high fiber food, as rice grown in other regions has been tested for arsenic levels, and the following have been found safe to consume.
Lundberg Farms rice from California have lower amounts of arsenic than many other brands. Aromatic rices, such as brown basmati, brown jasmine, red rice, and black rice also have lower levels. Rice grown in California, India, and Pakistan has very low levels of arsenic.
Tip: To add flavor to rice, cook it in vegetable stock. To add extra flavor, and a nutrient-dense boost add garlic, ginger, shiitake mushrooms, and a bay leaf at the beginning of cooking.
Cook Time Required: 16 minutes in oven or 4 minutes on cooktop.
These burgers are so delicious. They are complex carbohydrate rich, and plant protein dense. When you prepare them yourself, you know exactly what to are eating. Cook up a batch and enjoy over several days, topped on salads, or eaten alone as a snack. Enjoy these burgers for lunch or dinner, delicious served with baked sweet potato fries, and red cabbage slaw, and topped with cashew cheese. Find the recipes for these additions in my book “Live Simply Plant Based”.
Roasted Vegetable Quinoa Burgers
1 ½ cups Roasted baby bello mushrooms, carrots, and onions (in a little olive oil and salt)
1 cup cooked quinoa
½ cup baked sweet potato
1 cup gluten-free ground rolled oats or quick-cooking oats
½ cup raw unsalted cashews
½ cup sweet onion, chopped
¼ cup ground golden flaxseed
¼ cup ketchup or tomato paste
2 cloves garlic, minced
1 tbsp. whole-grain Dijon mustard
1 tbsp. nutritional yeast
1 tsp. smoky turmeric
1 ½ tsp. chilli powder
¼ tsp. ground Himalayan pink salt
¼ tsp. ground black pepper
Bake sweet potato at 425°F in oven for 35-40 minutes, and mushrooms (halved), carrots (sliced thick) and onions (roughly chopped) for 15-20 mins at the same temperature.
While sweet potato and vegetables are cooking, cook quinoa, until tender but not mushy. For added flavor, use vegetable stock instead of water.
Place cashews in a food processor and pulse until coarsely chopped.
Once sweet potato is cooked, remove sweet potato from oven, scoop out 1/2 cup, discard skin, and reduce oven temperature to 350°F
Add onions, mushrooms, carrots, garlic, and sweet potato, to the coarsely chopped cashews in food processor and pulse until mixed well.
Add quinoa to mixture in food processor, and pulse until mixed well.
Use a coffee grinder or mini food processor to grind oats and flax separately until they reach a rough flour-like consistency.
Transfer mixture to from food processor to a bowl and add smoky turmeric, chilli powder, nutritional yeast, flax, ketchup/tomato paste, Dijon mustard, oats, salt and pepper, and mix well with your hands.
Make into 12 burgers. The flatter you make the burgers, the quicker they will cook. Cover a baking sheet with unbleached parchment paper, and place burgers on sheet. Cook 8 minutes each side, or saute in a skillet over medium high heat with a little coconut or sesame oil, 2 minutes each side.
Serve on whole-grain gluten-free buns and top with cashew cheese or ketchup, fresh tomato, red onion, and avocado. Serves 12
For a savory healthy treat, this recipe is sure to please. Packed with B vitamins, vitamins C and K, plant proteins and prebiotics, you cannot go wrong with this powerhouse snack.
For a savory healthy treat, this recipe is sure to please. Packed with B vitamins, vitamins C and K, plant proteins and prebiotics, you cannot go wrong with this powerhouse snack. If you prefer kale over swiss chard you can substitute. These chips are dehydrated, which takes longer than roasting or baking but you will retain all the nutrients, which makes them well worth the wait……enjoy! Continue reading “Cheesy Garlic Swiss Chard Chips”