I make this recipe once a week because it’s so easy, fast, and very nutritious! I sometimes change the grain to quinoa, or buckwheat soba noodles, depending on what I have available in my kitchen cupboards. This is a perfect lunch time meal or dinner with a side of gluten-free vegan crackers. With this combination you can’t go wrong on getting all of your total daily vitamins, minerals, EFA, phytonutrients & antioxidants, etc…
- organic brown rice – make according to number of people, you may also add a handful of wild rice. (option: use quinoa, or buckwheat soba noodles instead of brown/wild rice.)
- filtered water – for every one cup of brown rice, add two cups of water, or as directed.
- fresh broccoli – one or two medium – large heads
- a large handful of fresh lentil sprouts – or any fresh sprouts of your choice
- raw chopped peanuts/raw sunflower seeds
- 2 Tbsp of braggs liquid aminos or coconut amino acids
- Gomasio season topping
- 1 – 2 Tbsp olive oil – 1st press, cold press, extra virgin
- spices for the rice or quinoa – Himalayan sea salt, ground black & red pepper flakes
- gluten-free vegan crackers side
- Rinse your brown rice and place in a medium size sauce pan with your olive oil and spices for your rice. Saute for one minute on high then adding filtered water until you see it starting to boil slightly, cover & turn heat down to low and cook for 45 minutes. (Hint: Do not open pot during the 45 minutes of cooking for perfect rice.)
- In a separate large pot steam broccoli, 1st clean & rinse broccoli and chop only the bottom stem leaving two broccoli heads in the pot. Stream for 15 minutes on low – medium heat setting
- When brown rice is ready, place in a large serving bowl adding your liquid aminos and mix well.
- Scoop the ready made broccoli into the serving bowl with brown rice and mix lightly so it won’t mash up as much.
- Sprinkle some gomasio on top and add a handful of fresh sprouts and some raw chopped peanuts.
- Optional: serve gluten-free vegan crackers as side
Brown Rice ~
- It Lowers The Risk Of Developing Diabetes
- It’s High In Fiber
- It’s A Good Source Of Manganese And Selenium
- It Can Prevent Weight Gain
- It Can Lower Cholesterol
- It Offers Many Cardiovascular Benefits
- It’s A Good Source Of Phytonutrients
- It Reduces The Risk Of Developing Metabolic Syndrome
- It Reduces The Risk Of Childhood Asthma
- It Promotes Bone Health
Wild Rice ~
Wild rice is loaded with health benefits. Discover the nutritional information of wild rice and why wild rice is a healthy food choice. First of all, wild rice is not really a grain, but an aquatic grass seed. Indian’s have been cultivating this food since before we arrived on this land. It has more protein than regular rice and is richer in the amino acid lysine. If you have ever asked yourself: What are the nutrients in wild rice? Read below. Deciding what you eat, may be the more important decision you make all day. You are what you eat!
Health Benefits of Wild Rice
- Wild rice has no gluten.
- The high fiber helps eliminate constipation.
- The high fiber helps lower cholesterol levels.
- Wild rice is extremely high in antioxidants. These antioxidants counteract the damage done by free radicals in the body.
- Scientists have found that the antioxidants in wild rice was 30 times greater than that of white rice.
- It has twice as much protein as brown rice.
- The amino acid, lycine, promotes bone health and lowers cholesterol.
Nutritional Information of Wild Rice
- Vitamin B9, folate, helps the body make red blood cells.
- Niacin, vitamin B3, is important for energy function.
- Niacin is important for cognitive function.
- Folate is needed for cardiovascular health.
- Folate is needed to make DNA.
- Phosphorus helps with energy production.
- Phosphorus helps form healthy teeth and bones.
- Zinc boosts the immune system.
- Zinc helps protect the liver.
For more information on the health benefits and nutritional information of wild rice, go to: www.cawildrice.com/aboutus.php
Broccoli contains a high amount of potassium, also contains magnesium and calcium, vitamin C and K, beta-carotene. trace minerals, such as zinc and selenium.
Broccoli is a great Cancer Prevention –
Broccoli contains glucoraphanin, which with the body processes into the anti-cancer compound sulforaphane. This compound rids the body H. pylori, a bacterium found to highly increase the risk of gastric cancer. Furthermore, broccoli contains indole-3-carbinol, a powerful antioxidant compound and anti-carcinogen found to not only hinder the growth of breast, cervical and prostate cancer, but also boosts liver function.
Broccoli is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Furthermore, a cup of broccoli has as much protein as a cup of rice or corn with half the calories.
Broccoli contains carotenoid lutein, which helps prevent age-related macular degeneration and cataracts, as well as possesses anti-cancer effects. Additionally, broccoli is a good source of vitamin A that is needed to form retinal, the light-absorbing molecule that is essential for both low-light and color vision. he carotenoid lutein may also slow down or prevent the thickening of arteries in the human body, thus fighting against heart disease and stoke. The B6 and folate in broccoli also reduce the risk of atherosclerosis, heart attack, and stroke.
why broccoli should be an essential part of your diet ~
- Nervous System
- Blood Pressure
- Bone health
- Immune System
- Sun Damage – Broccoli is helpful in repairing skin damage thanks to the glucoraphanin it contains which helps the skin to detoxify and repair itself.
Sprouts have always been popular as a nutritious food. Sprouts like lentils, radish, alfalfa, clover, soybean, and broccoli are excellent sources of protein and a wide range of different nutrients that can help maintain good health.
1. Rich in Essential Nutrients
Some of the vitamins that sprouts contain include Vitamin A, Vitamin C, Vitamin B1, Vitamin B6, and Vitamin K. Apart from this, it is also rich in minerals such as Iron, Phosphorous, Magnesium, Potassium, Manganese, and Calcium. As if these are not enough, sprouts also have dietary fiber, Folate, and Omega-3 fatty acids. Sprouting seeds, grains and legumes are found to have higher content of these nutrients. For instance, most beans increase in Vitamin A by eight times after being sprouted.
2. Excellent Source of Enzymes
Aside from the nutrients, they are also abundant in enzymes, which can keep our bodies healthy and fit. Cooking food under fire results in the loss of some of those enzymes. Eating fresh fruits and vegetables are the best way to get more of these. Eating fresh sprouts is a good way to get access to a powerful source of enzymes.
3. High in Protein
When you say protein, the first things on people’s minds are meat, chicken, fish, egg, and dairy products. What most people do not know is that sprouts are also very high in protein. In fact, they can contain up to 35 percent protein. Adding sprouts to your diet will give you the necessary protein intake required by your body minus the fat, cholesterol, and calories that typically come with animal meats. Sprouts are also highly recommended for vegans and vegetarians.
4. Easy to Digest
Another thing you will love about sprouts is how easy it is to digest this food. Its digestibility is rooted from the high amount of enzymes that they contain. Eating sprouts can be very helpful for people with digestive or bloating problems. They are also perfect for younger kids and elderly people.
5. Good for Weight Loss
Since sprouts are also high in fiber and low in calorie, it can contribute positively to any weight loss diet plan. Eating sprouts will let you enjoy nutrients without the extra calories. It will also make you feel fuller and stave off hunger longer. If you are looking for a way to lose weight, include sprouts in your diet.
Sprouts are beneficial to your health. Apart from that, they are also very delicious. Including them in your diet would be very easy. You can add them to your salads, soups, meat dishes, and pasta to make them more scrumptious and appetizing. Its crisp and flavor make dishes more delicious. Now if you want to maximize their benefits even more, you can also snack on them fresh. Enzymes in most foods are lost during the cooking process.
sprout source: http://www.3fatchicks.com/5-health-benefits-of-eating-sprouts/
Raw Peanuts ~
One cup of raw peanuts contains approximately 828 calories, 72 grams of fat, 37 grams of protein, 24 grams of carbohydrates, 12 grams of fiber and 10 grams of saturated fat. These numbers constitute 110 percent of the daily value of fat, 73 percent of protein, 50 percent of saturated fat, 19 percent of fiber and 8 percent of carbohydrates. Raw peanuts have a negligible amount of sodium and are cholesterol free. Raw peanuts’ low carbohydrate-to-protein ratio makes them a good snack choice for people following low-carbohydrate, high-protein diets.
Fat constitutes 78 percent of the calories in raw peanuts, but only 19 percent of that fat comes from saturated fat, while the other 81 percent comes from monounsaturated and polyunsaturated fats. Saturated fat raises cholesterol levels and contributes to Type 2 diabetes and coronary artery disease, but unsaturated fats work in reverse, actually lowering cholesterol and reducing the risk of Type 2 diabetes and coronary artery disease.
A 1-cup serving of raw peanuts supplies 110 percent of the dietary reference intake for niacin, 88 percent for folate, 81 percent for vitamin E, 78 percent for thiamine, 30 percent for vitamin B-6 and 15 percent for riboflavin. These vitamins help protect the levels of vitamins A and C in the body, regulate appetite, maintain healthy digestion and metabolism and aid in skin, vision and neurological health. Folate lowers the risk of heart disease and helps prevent spinal and neurological birth defects.
A cup of raw peanuts offers 58 percent of the DRI for magnesium, 44 percent for phosphorous, 43 percent for zinc, 37 percent for iron, 22 percent for potassium and 10 percent for calcium. These minerals aid in bone and tooth health, muscle contraction, blood clotting, metabolism and immune function. They also reduce the risk of certain cancers, Type 2 diabetes and heart disease.
Because of raw peanuts’ high fat and calorie content, consume a small amount of them as a snack or use them in conjunction with other foods. They make a great garnish for salads or autumn squash soups. Mix them with other nuts and dried fruit for a hearty, homemade trail mix. Make your own peanut butter to avoid the salt and preservatives found in many commercial brands. Sauté finely chopped peanuts with mixed vegetables for a richer flavor.
Liquid Amino Acids ~
There are 20 standard amino acids that are required by our body – 12 of these are non-essential and 8 are essential.
The non essential amino acids are produced by the body and the rest of the essential acids are acquired from external sources, mainly through our diet. The 20 amino acids are the elementary constituents of the tissues and organs present in our body. A good source of essential amino are protein rich foods like milk, poultry, eggs, fish, nuts and seafood. The vegetarians too can get their dose of regular protein from beans, rice and soy.
Fresh products rich in essential nutrients are not available in greater quantity, so what we mostly consume do not prove to be of any use to our health. You would want to know the remedy? The remedy is to take supplements of these essential nutrients. You can easily find good quality liquid amino acids in the market. As told earlier, these acids are responsible for the repair of the wear and tear of the tissues, muscles and organs of human body. This is the reason why you must take the supplements. The next question you might ask is why do you need to take amino in liquid form? Taking liquid amino acids is better because, a liquid can be absorbed by the human body faster than in any other form, thus, providing maximum benefits within a short period of time.
The advantages of taking liquid amino acids are:
– Boosts energy and attention
– Promotes healthy Brain and Central Nervous System
– These aminos make a chain to build protein inside the body
– Lowers the blood pressure and decreases the risk of cardiovascular diseases.
There are a lot of diseases that can affect you if you do not supply the body with proper quantity of proteins on a regular basis. A proper dose of amino can help you prevent bone loss, kidney diseases, osteoporosis etc. Taking amino acids in liquid form is highly beneficial for the body. You can take the liquid form of amino before or after your meals.
Gomasio is a seasoning made from a mixture of toasted sesame seeds and salt. It is typically used in the preparation of Japanese cuisine. It is also used in Korea where it is called kaesogum. Goma in Japanese means sesame seeds and ghio means salt. Gomashio is also known as gomasio and is considered very nutritious by some who eat macrobiotic diets.
Macrobiotics is a way of eating that typically emphasizes whole grains such as brown rice paired with beans, nuts or seeds. These combinations are often called complete proteins, and a serving is thought to contain as much protein as an equal amount of meat. Certain followers of macrobiotics claim gomashio and rice to be an almost nutritiously complete meal.
The sesame salt mixture may have additional health benefits as well. Sesame seeds are thought to contain many nutrients such as iron, copper and magnesium. They are also thought to be very high in calcium. Traditional Japanese folk remedies include a migraine cure of gomashio dissolved in a cup of hot water. Magnesium is now thought to be a muscle relaxant which can relieve tension headaches.