The world’s second most widely cultivated grain is a powerhouse of nutrients. It is dense in B vitamins, which are needed for a healthy brain and nervous system, while its protein levels help to build muscles, skin, and hair. It’s a good source of zinc and trace minerals all of which build resistance to infections. Rich in fiber which is excellent for the digestive system and helps lower cholesterol levels which is important for a healthy heart. It’s a complex carbohydrate that releases energy slowly, which is ideal for keeping hunger pangs at bay.
Always choose brown rice, which is richer in nutrients than the processed white variety.
This Brown Rice Salad recipe is easy to prepare in less than 30 minutes and full of goodness. The combination of flavors in this salad is the classic tang which is absolutely mouthwatering. The sunflower seeds and cashew nuts bring a delicious crunch.
NUTRIENTS: Vitamins E, B1, B2, B3, B5, B6, folate, iron, biotin, iodine, magnesium, selenium, manganese, phosphorus, copper, zinc, complex carbohydrates, omega-6 fatty acids fiber, protein.
SERVINGS 1-2
55g (2oz) brown rice, cooked and cooled.
2 springs onions, sliced.
4 Tomatoes, cut into segments.
100g (3 and a half oz) pitted black olives halved.
2 Cloves garlic, crushed.
3 tbsp fresh basil, roughly chopped.
1/2 cup cashew nuts, roughly chopped and roasted.
1/4 cup sunflower seeds, roasted.
3 tbsp olive oil.
Combine all the ingredients together in a large salad bowl. Leave unrefrigerated, for 1 hour to allow the flavors to mingle, then serve.
You can adjust the recipe accordingly to increase the servings, by doubling the quantities of the ingredients. Enjoy!!!