Mix seeds with whole grain rice and get a versatile base filled with fiber, protein, and inflammation-fighting vitamins.
Not sure how to add seeds to your diet beyond your morning yogurt or cereal? This seeded rice recipe will give you a good place to start and a great base for veggies, fish and more. Seeds are compact storehouses of protein and essential vitamins and minerals and the pumpkin and sunflower seeds in this recipe can help keep inflammation in check. Plus, get more information about soaking your rice prior to cooking for even more health benefits.
To make this recipe you will need a colander, a large bowl, a large pot with a tight lid and a wooden spoon.
Nutrition information (per serving)*: Total Fat (3.9g); Carbohydrates (25g); Sodium (198mg); Sugar (0g); Fiber (2g); Cholesterol (0mg); Protein (4g)
1 cup whole grain rice
1/4 cup raw pumpkin seeds, sunflower seeds or a combination
2 1/4 cup water or low-sodium vegetable broth
1/2 tsp. salt
1. Rinse, drain and soak rice
Rinse rice and drain in colander or sieve. Place in large bowl and cover with water. Soak overnight. Throw off the soaking water.
2. Add all ingredients to pot
In a pot with tight-fitting lid, combine rice, seeds, water or broth and salt.
3. Cook rice
Cook over high heat until boiling, then reduce to low and simmer 45 to 50 minutes.
4. Let sit and fluff
Remove pot from heat and let sit 5 to 10 minutes, then fluff with wooden spoon.
Ingredient Tips & Benefits
- Soaking grains like rice helps make them more digestible, which helps the body absorb nutrients better and makes nutrients more available. If you don’t have time to soak the rice, at the very least rinse and drain it well before cooking.
- Whole grain rice is a better choice for people with arthritis for many reasons, including the ability to fight inflammation. Refined grains have very little nutritional value and can worsen inflammation throughout the body.
- Both pumpkin seeds and sunflower seeds are high in vitamin E, which acts as an antioxidant, protecting the body from inflammation and free radical damage to cells.
Note: this recipe is excerpted from The Healthiest Meals on Earth by Jonny Bowden, PhD (Fair Winds Press, 2008).
*Disclaimer: All nutritional information provided is approximate and based on USDA measurements. Actual amounts may vary based on exact ingredients used, how they are prepared and serving size.
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