Monthly Archives: March 2014

Fortified Rice Recipe

This is a wonderful, basic recipe that can be riffed upon in endless ways. I make a couple of batches a week so I always have a healthy snack and an excellent foundation upon which to build quick dinners.

The fortified rice has good protein content because of the lentils and quinoa. I sometimes even stir in cooked beans at the end for an additional boost of vegetarian protein. Patients with weaker digestion may want to skip the beans and stick to lentils because the former can be hard to digest.

I like to add a dash of sea salt and pepper and a drizzle of extra virgin olive oil and and lemon juice for a quick and easy snack. Or if I’m hungrier, I top the rice with a sliced avocado and sautéed tomatoes, a boiled egg, or cubed and roasted sweet potatoes.

For dinners, I serve the fortified rice with greens (See blog post for my Easy Vibrant Greens recipe.) and a small serving of a meat protein. Often I add it to bone broth (See blog post recipe.) with the meat I’ve pulled off the bone, vegetables, an egg poached in the broth, and a drizzle of sesame oil for a hot and comforting dinner.

Please make it a priority to soak the rice, lentils, millet, and quinoa for 7 hours to overnight to increase the nutritional availability of the food and to increase digestibility. (See blog post on soaking.)

Use any combination of the ingredients below and experiment with increasing the amount of lentils and decreasing the grains for a heartier rice. It’s good to vary what you use form batch to batch to add interest and widen the spectrum of nutrients.

1 cup of brown rice

1/2 cup of black rice or red rice

1/2 cup of lentils (green, black, or de puy)

1/4 cup of millet or amaranth

1/4 cup of quinoa

Place all ingredients in a pot and soak overnight. Rinse and strain.

Add double the amount of water for the amount of grains and legumes used. For example, if you use all the ingredients above, in the quantities listed, use 5 cups of water.

Cover the pot and bring to a boil on the stovetop.

Keep the lid on, reduce to a simmer, and cook 25-30 minutes until rice and lentils are cooked through and all the water has been absorbed.

If you have a rice cooker, you can use that instead of cooking on the stove top.