Having quick easy recipes in your back pocket is essential in our busy lives. You don’t need to compromise health and taste for time. You can make the rice the day before to make this truly a one-pot-meal.
There are actually health benefits of eating leftover rice. Allowing the rice to cool overnight creates a resistant starch, a functional fiber. Resistant starches do just that- resist digestion. They feed beneficial bacteria in our intestines and create short chain fatty acids, improving our microbiome. Short-chain fatty acids are the main source of energy for the cells of your intestines, and they come with loads of gut health and immune health benefits!
Other starchy foods become resistant starches when cooled: whole grains, potatoes, and sweet potatoes. They will still be resistant starches with reheating.
Now the benefits of resistant starches don’t mean you should gorge on leftover rice and potatoes. Everything in balance. Plus, naked carbs (carbohydrates not paired with fat and/or protein) cause blood sugar and insulin dysregulation.
What makes a meal?
To create a meal you need protein, colorful vegetables, healthy fats, and fiber-rich carbohydrates. Yes, at every meal!
We hope you enjoy this warm, slightly spicy cod curry.
Servings: About 4
Ingredients
4 cups organic bone broth
4, 4oz cod fillets
1 medium yellow onion, diced
2 cloves garlic, minced
2 inch piece fresh ginger, minced
1 cup shiitake mushrooms, sliced
1 organic red bell pepper, sliced
1 cup frozen peas and carrots
2 cups baby spinach
1, 3 oz jar of green curry paste
1, 14 oz can coconut milk
1 teaspoon red pepper flakes
1 tablespoon avocado oil
1 tablespoon organic soy sauce
1 cup organic brown rice, rinsed
Directions
In a small pot, add 2 cups of filtered water and the rinsed brown rice. Bring to a boil. Cover with lid, reduce heat to low and cook for 45 minutes.
Heat oil in a large soup pot on medium heat. Add onion and cook until translucent, about 5 minutes.
Add the garlic and ginger, cook 2 minutes.
Add the mushrooms and bell pepper, cook 3 minutes.
Add bone broth, curry paste, and frozen peas and bring to a simmer. Cook for another 5 minutes.
Add coconut milk, soy sauce, spinach, and cod filets and cook until fish is cooked through (fish flakes or reaches 145 degrees), about 5 minutes.
Serve with the organic brown rice.
Recipe Inspiration: Lily Nicholes, RDN CDE
