DIARY OF A CHEF AT HOME
a collection of holistic nutrition tips & tricks, plus many of Food on the Table's favourite recipes
I don't eat a lot of rice but when I do this is one of my go-to dishes. Rice is a staple food for many people around the world, especially countries in Asia. It is believed that Chinese fried rice started as a way to not waste food and use up un-eaten rice with the high heat from the wok killing off any unwanted bacteria.
The base of this style of rice consists of rice, vegetables, meat and soy sauce, therefore there are an infinite number of variations! This recipe does not have meat but is delicious with scrambled egg, ham or shrimp. I really like to load it up with veggies, that way I know I'm getting my daily dose of vitamins and minerals.
You can use white or brown rice. I prefer the taste of white rice for this recipe. Did you know white rice is more digestible? Brown rice is a whole grain (includes bran, germ and starch), therefore has more nutrients (fiber, protein, vitamins and minerals).
White rice is a refined grain, meaning the bran and germ have been removed which is the most nutritious part of the grain. All that is essentially left is the starch which contains few nutrients, is high in carbohydrates and breaks down quickly in the body.
While brown rice may be more nutritious due to the fiber, protein and nutrients it also contains substances known as anti-nutrients or phytic acid. Consumed regularly over a long period of time, these acids can interfere with the bodies ability to absorb nutrients, especially iron and zinc, leading to nutrient deficiencies.
This is one of the reasons that many cultures around the world that rely on rice (and other grains) have been soaking it for hundreds of years. It is likely they discovered this the hard way! Soaking or sprouting rice in water and a bit of acid (like apple cider vinegar, yogurt or whey), over a period of time, in a warmer spot in your kitchen helps to reduce or neutralize the acids, unlocks the nutrients within the grain, reduces the cooking time and improves the texture.
In conclusion, I occasionally enjoy a bowl of white rice although I don't expect much in the form of nutrients. I like the taste and think it goes better in some dishes. If I choose to eat brown rice, (which I love!) I pre-plan and make sure I prepare it properly by soaking it in water and a bit of apple cider vinegar the night before or the morning on the day I'm going to prepare it.
Either way, I love rice with veggies and this dish is a winner in my books! Enjoy.
1 cup long grain white or brown rice, cook as directed
2 tablespoons coconut oil
1 red onion, diced
1 carrot, finely diced
1 celery, finely diced
2 garlic cloves, minced
1 tablespoon ginger, grated
½ cup corn (fresh or frozen)
½ cup peas (fresh or frozen)
2 tablespoons tamari or coconut aminos
1 tablespoon rice or apple cider vinegar
1 teaspoon fish sauce or miso paste for vegan option
1 tablespoon toasted sesame oil
3 tablespoons scallions, finely diced
¼ cup sesame seeds (optional)
One of my great joys in life is cooking! As a Registered Holistic Nutritionist (RHN) & food lover I continue to explore the balance between healthy, traditional food preparation and tasty dishes.
Check out my new COOKBOOK! Planting Seeds of Nourishment with over 40 whole-foods based recipes and tons of nutrition info!