White grains cook faster and taste mild, due to their processing and removal of the healthy hulls of the grains. While many of these white grains are re-enriched with minerals and vitamins, the loss of complex fiber leads to faster digestion and a faster and higher blood sugar spike and resulting crash. Substitute white pasta, white bread, or white rice with their brown counterparts.
Sometimes the complaint is that brown rice, for example, “tastes like cardboard.” Try these flavor hacks:
- Create a more complex toasted rice or pasta flavor by browning the grains in a teaspoon of vegetable oil on high heat before boiling according to package directions.
- Rice can be boiled in any flavor. Change the flavor of cooked rice by cooking it in low-sodium vegetable or chicken broth, a variety of any spices in the spice cabinet (such as cumin, coriander, cinnamon, and chili powder), or by replacing ½ cup of the cooking water with ½ cup of coconut milk.
- Add things to the finished product. Pasta is easy because it can be covered in sauces. Those sauces can also be used to cover rice in much the same way. Cover rice with marinara sauce and ground turkey or chicken breast meatballs. Or add a can of black beans, kidney beans, chickpeas, lentils, or fava beans to cooked rice.
- Try other grains such as forbidden rice, couscous, quinoa, or barley.
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