Grains and Sprouts

Wellbeing with Nutrition
Nurturing the Mind and Body

Short grain rice is packed with fibre, B vitamins and minerals. When this grain is slow cooked in large quantities of water it absorbs lots of water, which helps to hydrate and cleanse the digestive system.

Brown Rice and Phytic Acid

Brown rice contains phytic acid which acts as an anti-nutrient by binding to valuable minerals like zinc & magnesium when in the digestive system. The enzyme phytase will break down phytic acid. Unfortunately brown rice is not rich in this enzyme. Therefore by combining brown rice with another grain which is rich in phytase we can get around this issue. Buckwheat has a much higher level of phytase and is gluten free so would be a good choce to combine with brown rice.  The use of lemon juice or apple cider vinegar creates an acid medium, which provides the right pH for phytase to break down phytic acid.

Ingredients

1 tbsp freshly ground buckwheat grain
1 tbsp organic pro-biotic yoghurt or fresh lemon juice
1 cup of short grain brown rice
2 cups filtered water

Method

  1. The night before cooking your brown rice, grind up 1 tbsp of buckwheat grain & add to to the brown rice. 
  2. Add 1 tbsp of organic lemon juice or apple cider vinegar to the rice/ground buckwheat. Cover with filtered water
  3. Pre-soak the rice over night or for a minimum of 6 hours
  4. After soaking, wash & drain rice until the water runs clear. Place the washed rice in a pan with the 2 cups of filtered water
  5. Bring to the boil, then turn down heat and place pan on a diffuser with the lid on (A pre-heated oven may be used if you do not have a diffuser)
  6. Slow cook the rice on a low heat (if using an oven, turn it to a low setting and place rice in a suitable dish with lid)
  7. Cook until water has been absorbed and rice is soft (Should take around an hour to slow cook)

If the water has been absorbed and the rice is still uncooked then add another 1/2-1 cup of boiled water and continue to cook until rice is tender.

The above recipe has been kept neutral so that the rice can be incorporated into a range of sweet or savoury dishes.

Save time by making a large batch of short grain brown rice & freezing. The pre-cooked rice can then be quickly made into porridge or added to smoothies, salads, soup or stew.

 
Fruit_Veg_01.JPG