Tag Archives: anthocyanins

beautiful stir fry

15 Nov

IMG_1753Love stir fry, but are a getting a little tired of using brown rice as your base?

Switch it up, and swap in some black rice instead.

Not only will it add extra dimension and excitement to your otherwise common stir fry, it will also add in other nutrients like the antioxidant anthocyanin (which can also be found in blueberries, acai berries, blackberries, red cabbage etc…), along with packing in added protein and fiber, in comparison to brown rice.

So why not give it a go? Here’s how (use up those lonely veggies in your fridge):

Prep Time: 5 minutes Total time: 45 minutes Serves: 4-6

Ingredients: 

  • Black rice, 1 cup
  • Water, 2 cups
  • Sesame oil, 2-3 tbsp
  • Tamari, 3-4 tbsp
  • Ginger, 1 inch piece, peeled
  • Garlic, 3 cloves, pressed
  • Tofu, 1 package, drained, and marinated for at least 30 minutes
  • Yellow onion, 1, chopped
  • Carrots, 2 medium, chopped
  • Broccoli, 4 florets, chopped
  • Cauliflower, 4 florets, chopped
  • Celery, 2 stems, chopped
  • Sesame seeds, garnish

Directions: 

1. Marinate tofu: Drain water out of package. Place tofu on a plate, then cover with another plate. Place a heavy book or pan on top, let sit for 5 minute intervals, draining the water each time. Once most of the water is drained, drizzle tofu with tamari, cover and let it marinate for at least 30 minutes.

2. Cook rice: While your tofu is marinating, make your rice! Add black rice and water to a pot, bring to a boil, then to a simmer. Let cook for ~30 minutes, or until water has dissolved.

2. Prep: While the rice is cooking, prep your veggies, and take out a pan and a wooden spoon.

3. Cook: Over medium heat, add sesame oil to your pan. Then add in your onion and let cook until translucent. Add your veggies, then drizzle 1/2 of your tamari into the pan. Cover, cook for 10-12 minutes, mixing periodically, until all veggies become tender. Add in tofu, and mix in. Add in black rice, and mix in. Drizzle remaining tamari, mix again.

4. Serve: Plate the stir fry, and garnish with sesame seeds for a beautiful juxtaposition of colors. Enjoy!

forbidden rice

11 Feb

20589-chinese-black-riceThank goodness forbidden rice is no longer forbidden!

Forbidden rice also known as black rice (and the rice that Chinese Emperors ate to enhance their longevity), is a delicious option for those looking to add color, flavor and nutrients to their everyday meals.

Directions:

It’s easy too, since it cooks up like brown rice with the 1:2 ratio of rice to water. All you need to do is bring water to a boil, add the rice, then lower to a simmer. Cook for 40-50 minutes or until the water has been soaked up. That’s all!

As you watch the rice cook you will notice it’s dark purple hues, thanks to the antioxidant called anthocyanin, the same antioxidant that’s present in blueberries, cranberries, acai and eggplant. Black rice is also a great source of iron, zinc, fiber and contains 18 amino acids.

Eat it hot as a risotto, use it as the rice in chicken fried rice, or as a pudding stewed in coconut milk. Try it cold in a salad with butternut squash and herbs, or mango and peanuts, even bell peppers in a tamari – sesame oil dressing.

All of this to say, try out some black rice for yourself! You will be pleasantly surprised.

Photo courtesy of nyu.edu