Black rice rocks! It’s an incredible way to pack in antioxidants, fiber & vitamin E into your daily life. A little info for your lovely afternoon…
:: One spoonful of black-rice bran — or 10 spoonfuls of cooked black rice
— contains the same amount of anthocyanin as a spoonful of fresh
blueberries, according to a new study presented today at the American
Chemical Society, in Boston.
Some antioxidants in black (and brown) rice are fat-soluble, while
anthocyanins are water-soluble and can therefore reach different areas
of the body, says Joe Vinson, Ph.D., a professor of chemistry at the
University of Scranton, in Pennsylvania. ~ CNN ::
:: According to LSU,
a spoonful of black rice bran contains more health promoting antioxidants than a spoonful of blueberries, but with less
sugar & more fiber & vitamin E antioxidants.
Found in dark blue, red and purple foods, certain antioxidants show promise for fighting heart disease, cancer, & other
diseases. ~ Green Med Info ::
Isn’t that incredible?! I love the flavor & texture alone, but the power punch this little grain has…?! Mind. Blown.
Needless to say I have been on a black rice kick as of late & love it! The texture is chewy with a bite. The flavor is subtle, but unlike any other rice. It also has fewer calories & carbs, but more protein, than white/brown rice.
The other recipe below is another staple in my home. Grated sweet potato mixed with quinoa, made into a little fried patty, slathered with avocado… Home run! Next time I may try baking them for an even healthier meal.
Quinoa and Sweet Potato Cakes
{cannelle et vanille}
Ingredients:
1/2 cup quinoa, rinsed
1/2 teaspoon salt
2 tablespoons olive oil, plus more for frying
1 small yellow onion, diced
1 garlic clove, minced
1 cup grated sweet potato
1/4 teaspoon coriander
1/4 teaspoon black pepper
2 eggs
1/3 cup, heaping, panko
1/3 cup finely grated parmesan cheese
2 tablespoons finely chopped parsley
1 tablespoon finely chopped chives
avocado
arugula
thinly sliced radishes & green onions
freshly ground S&P
Directions:
Bring 1 cup of water to a boil in a small saucepan over high
heat. Add quinoa & 1/4 teaspoon of salt. Stir, reduce heat to medium
low, cover with a lid, & cook for 20 minutes until quinoa has absorbed
all the water & is tender. Set aside to cool.
Heat a medium saute pan over medium high heat. Add the olive oil &
cook the onions & garlic for 3 minutes. Add the grated sweet potato,
1/4 teaspoon salt, coriander, & black pepper. Cook for another 3
minutes. Set aside to cool slightly.
In a bowl, whisk together the eggs, panko, cheese,
parsley, & chives. Add the cooled quinoa & sweet potato mixture.
Stir to combine.
Heat a large saute pan over medium high heat. Add enough olive oil to
cover the bottom of the pan. Spoon 1/4 cup of the mixture & shape it
into tightly packed round ball. Add a few cakes to the pan without overcrowding it. Using the back of a spoon or spatula, press down on the ball to make a round, flat sided cake. Cook for 3-4 minutes on each side, or until golden. Finish frying all the
cakes. Drain them on paper towels if needed.
Serve the cakes while warm with a slather of avocado on top & the greens, radishes & onions. Sprinkle a little salt & pepper over salad if desired.
Black Rice & Blood Orange Salad
{pleasant day dreams}
Ingredients:
1 cup black rice {I recommend Lotus Foods Forbidden Rice}
1 blood orange, segmented & juice reserved from membrane {love those blood oranges!}
handful of radishes
small fennel
1-2 tablespoon plain yogurt {does not need to be Greek}
extra virgin olive oil
freshly ground S&P
arugula
thinly sliced green onions
Directions:
Cook rice according to package. Set aside to cool.{Store leftovers in fridge. Trust me, you’ll want it later!}
Wash fennel & radishes to remove any dirt. Using a sharp pairing knife, or mandolin, thinly slice the fennel & radishes.
Mix the yogurt, reserved orange juice, & a small glug of oil in a small bowl. Adjust taste with salt & pepper. If using Greek yogurt, you may want to add more oil to make the dressing a little thinner.
Place rice & a handful of arugula on plate & garnish with orange segments, fennel, radishes, green onions & avocado, if desired.
The best thing about these two dishes paired together? Ingredients overlap! That’s a win~win for me…
Have a wonderful, sunny, & warm weekend!! If you have any ideas for more black rice recipes, let me know! I’m thinking instead of black bean taco making a black rice taco, heavy on the pico ~ hmmmmm…….
XOXO
