Brown rice is a low-allergen, high-fibre, and nutrient-dense alternative to instant oatmeal. Making a big batch of these morning bowls at the beginning of the week will carry you through a workweek of healthy cleansing. This neutral, grounding base can be made savoury or sweet, for any appetite.
Brown Rice Morning Bowls with Mango and Coconut Golden Milk
Ingredients
- 2 cups (500 mL) water
- 1 cup (250 mL) uncooked short-grain brown rice
- 14 oz (398 mL) can coconut milk (full fat or light)
- 1 Tbsp (15 mL) raw honey
- 1 tsp (5 mL) turmeric
- 1/2 tsp (2 mL) ground cardamom
- 1/4 tsp (1 mL) ground ginger
- 1/8 tsp (0.5 mL) ground black pepper
- 1/8 tsp (0.5 mL) sea salt
- 2 ripe mangoes, peeled, cored, and diced
- 1/4 cup (60 mL) unsweetened coconut flakes or chips
- Sliced natural almonds, optional
Nutrition
Per serving:
- calories384
- protein5g
- fat20g
- saturated fat17g
- trans fat0g
- carbohydrates50g
- sugars16g
- fibre4g
- sodium73mg
Directions
01
In medium saucepan, bring water and rice to a boil, reduce to a simmer, cover, and cook for 55 minutes. Turn off heat and steam, covered, for 5 minutes.
02
To make golden milk, in medium bowl or blender, whisk or blend coconut milk, honey, turmeric, cardamom, ginger, pepper, and salt.
03
To assemble, spoon rice into serving bowls and pour golden milk on top. Top with diced mango (about 1/2 mango per person) and coconut. Serve warm, at room temperature, or chilled.
Allison Day, RHN
Allison Day, RHN, is a nutritionist, blogger, and cookbook author. Her cookbooks, Whole Bowls and Purely Pumpkin (Skyhorse Publishing, 2016), are out now. She is currently working on her third cookbook, Modern Lunch (Appetite by Random House).
READ THIS NEXT
SEE MORE »
Purple Cabbage and Apple Soup
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Herb and Greens Frittata
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
Caramelized Fennel and Yogurt Dip
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.
Tempeh and Mango Curry
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.