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Main Dishes, Sides & Snacks  /  April 16, 2020

The Best Rice Ever

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The Best Rice Ever is a simple, delicious, and healthy way to prepare white rice. It’s packed with nutrient-rich ingredients and will keep you full for hours. Bonus: it’s actually lower in calories than steamed white rice! 

This dish is nutrient-dense, protein-packed, and low-calorie. It sounds absolutely crazy, but this recipe actually reduces the amount of calories in the rice. Don’t believe me? Here’s how it works:

Naturally, white rice is a starchy carbohydrate. It easily spikes blood sugar levels, just like other refined or processed carbs (think: white breads, cereals, baked goods). However, by adding a cooking fat/oil and immediately cooling the rice after cooking, the rice composition actually changes. Mind blown. Sudhair James (an undergrad student at the College of Chemical Sciences in Sri Lanka) was the first to report about this crazy food hack. He revealed that when you cook the rice with a fat source, the digestible carbohydrates (responsible for spiking blood sugar) morph into indigestible carbohydrates- otherwise known as “resistant starch.” Since our bodies aren’t able to digest resistant starches, the amount of calories your body absorbs is literally reduced. In regards to the temperature of the rice, James states, “chilling the rice helps foster the conversion of starches.”  

As a result, you’re left with a nutritious, low-calorie, gut-fueling prebiotic. (More on this below!). I wasn’t kidding when I told you this is actually the BEST rice ever!

The Best White Rice

 

Health Benefits of the Best Rice Ever

You may be surprised to learn that I actually consider white rice to be “healthier” than brown. Despite common belief, white rice offers several health benefits that it’s brown counterpart doesn’t. Check out these awesome health benefits:

Easy to Digest

As opposed to brown rice, white rice is easier to digest because the phytic acid (an anti nutrient) is already broken down. This makes it easier for our digestive system to digest the rice and absorb it’s nutrients. Phytic acid, a substance that naturally forms in grains, nuts, and seeds, is found in high amounts in brown rice. Unfortunately, this literally blocks the absorption of vitamins and minerals in the body. When consuming foods with phytic acid, it’s essential to soak and sprout them to break down the anti-nutrient and make the nutrients more readily available for the body to absorb. 

Prebiotic Source

By using this cooking method, the digestible carbohydrates turn into resistance starches. As a result, you’re left with a gut-fueling prebiotic! Prebiotics are important to feed the healthy bacteria in our gut. More on this below.

Reduced Calories

This recipe contains less calories due to it’s unique cooking method. As the digestible carbs turn into resistant starches, less calories are absorbed by the body. In fact, this cooking method can reduce calories by up to 60%!  

High in Protein & Healthy Fats

The addition of bone broth and coconut oil provides a healthy dose of protein and fat, making it a balanced meal all-in-one. Although, I think it’s best paired with roasted chicken thighs or grilled salmon!

 

What are prebiotics?

Prebiotics sound very similar to probiotics, but they are quite different. Although they both contribute to a healthy gut, they serve different purposes. Prebiotics feed the healthy bacteria in the gut (AKA probiotics), which is essential for a healthy gut! Prebtiocis are known to:

  • Improve gut composition
  • Reduce diarrhea
  • Heal leaky gut 
  • Boost immune function
  • Reduce inflammation

Other top food sources of prebiotics include chicory root, onion, garlic, leeks, asparagus, apples, dandelion root, legumes, and jicama.

 

How to Make The Best Rice Ever

The key to making this recipe lies in the actual cooking method:

To start, add the rice, cooking fat, and bone broth to a pot. Heat over high heat until it starts to boil. Then, reduce the heat to low, cover with a lid, and let simmer for 20 minutes, stirring halfway through. 

Once all the liquid is absorbed, transfer it to a glass Tupperware or bowl. Let cool on the counter for 15 minutes or until brought to room temperature. Then, cover and place in the fridge for  8-12 hours. To quickly reheat and serve, add to a pot and warm over medium heat. Use additional chicken broth or water, if needed.

Serving tip: Make Pineapple Chicken & Rice!

 

How to Store The Best Rice Ever

It’s important to transfer the rice to the fridge as soon as it reaches room temperature to prevent the growth of bacteria. Keep it in an airtight glass container in the fridge for up to 2-3 days. 

 

The Best White Rice

The Best White Rice

 

The Best Rice Ever

Yield: 4 servings
Prep Time: 5 minutes
Cook Time: 20 minutes
Additional Time: 12 hours
Total Time: 12 hours 25 minutes

The Best Rice Ever is a simple, delicious, and healthy way to prepare white rice. It's packed with nutrients and will keep you full for hours. Bonus: it's actually lower in calories than traditional rice! 

Ingredients

  • 1 cup white rice, preferably sprouted*
  • 1 1/2 cups chicken broth
  • 1 tbs coconut oil
  • 1/4 tsp sea salt

Instructions

  1. Combine all ingredients in a pot over high heat. Bring to a boil.
  2. Once boiling, reduce heat to low, and cover with a lid for 20 minutes.
  3. Once the rice is cooked and all the liquid is absorbed, transfer to a glass bowl or tupperware. Let sit on the couter for 15-20 minutes or until brought to room temperature. Then, cover and place in the fridge for 8-12 hours.
  4. To serve, reheat the rice in a pot over medium heat for 3-4 minutes. Add more chicken broth or water, if needed.

Notes

*I love Ludenburg's Arborio rice. Unfortunately, it's not sprouted, but it is grown according to eco-farming practices!

**Find sprouted rice, here!

Rice is best eaten within 2-3 days.

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nourishedbykelseynicole

Kelsey, FNTP, CC
Are you a Nutrition Professional who feels overwhe Are you a Nutrition Professional who feels overwhelmed and burdened by running a small business?! 

As a FNTP, who previously ran my own nutritional therapy practice, I know what it’s like to wear many hats. And let’s face it, small business owners can’t do it ALL. 

I‘ve personally experienced the overwhelm that comes with running your own business.

That’s when I decided to change directions and pursue content creation full time. Because I immediately saw the need for content creation in the nutrition sphere. Why?

Because as a nutrition professional, you want to share content that is accurate and original. Who’s better qualified to help you create content than a trained nutrition professional??

See where I’m going here? 🙃

I love combining my two passions: content creation and nutrition. Better yet, I love using these skill sets to better your business!

#nutritionaltherapy
#nutritionaltherapypractitioner
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#contentcreation #nutritioncontent
#nutritioncontentcreator #contentcreator
As a trained Functional Nutritional Therapy Practi As a trained Functional Nutritional Therapy Practitioner, I have a unique advantage in my work as a Content Creator. 

My #1 goal is to create original, niche-focused, attention-grabbing digital content for my fellow nutrition professionals. 

My skill set includes creating content for the following:
• Social media platforms 
• Blogs
• Email campaigns
• And more!

Do you want more information about how I work 1:1 with nutrition professionals and business wonders? Send me a DM!

#nutritionaltherapy
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#contentcreation #nutritioncontent #nutritioncontentcreator #contentcreator
Hi, it’s me. I’m still here! 👋🏼 I’ve Hi, it’s me. I’m still here! 👋🏼 

I’ve taken an unintentional (yet, very long) hiatus from this social media account and my blog. But, I’m back for a good while (I think 😅). Here’s what’s been going on lately..

In case you didn’t know, I started my own  business as a Content Creator in 2018, while I was in school at the Nutritional Therapy Association. As a trained FNTP, my niche is specifically holistic health and nutrition. It’s a combination of my two expertise: nutrition + content creation!

As a FNTP with a strong passion for real food + balanced nutrition, I’ve always kept this account as an educational resource for you. And as a fun creative outlet for me, as well!

But, I’m here to say, it’s time for a new direction. As my content creation business continues to grow and as I become more invested as a Content Creator, it only feels right to bring a little bit of my profession to this space! 

So while I still plan to share nutritional tidbits and encouragement, I also want to use this platform as a resource for my content creation business.

Sound good?

If you’re a fellow FNTP or nutrition professional, feel free to reach out for content creation support! 

And, if you’re here for nutritional education, thank you for being here and participating in this awesome community!! 💛

#nutritonaltherapypractitioner #fntp #ntp #functionalnutritionaltherapypractitioner #contentcreator #contentcreation #contentmarketing #contentmarketer #nutritioncontent #nutritionresources
STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON AN EMPTY STOMACH 🛑

*said with grace and love*

Seriously, I spent years sipping on black coffee before eating breakfast. But, not anymore. 

Here’s what happens when you skip breakfast and drink black coffee every morning:
👉🏼 The caffeine (AKA stimulant) spikes your blood sugar levels.
👉🏼 Your body moves into fight-or-flight mode, increasing stress hormones.
👉🏼 A couple hours later, the cravings and yawns kick in, so you binge on sugar and *more* coffee.

And in case you’re thinking, “I seem to feel just fine after drinking black coffee and skipping breakfast,” there’s a good chance your body is living on stress hormones and relies on the caffeine to keep your body functioning. Sorry to be the bearer of bad news 😬

Soooo, what should you do instead for a healthy metabolism & happy hormones?

Eat a balanced breakfast with protein, carbs, and fat, FIRST. Ideally, within an hour of waking up. Then, enjoy a cup of fresh coffee (preferably with high quality cream or milk) ☕️ 

TBH, there’s nothing better than a hot cup of coffee with frothy, raw milk 🤩 what’s your coffee order?

And, yes, my shirt says “you’re the pumpkin to my spice” because ‘tis the season 🎃 *from @hannahmcmorrison 

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #blackcoffee #coffeeorder #balancedbreakfast #healthybreakfast
When you’re trying to master the reel game, but When you’re trying to master the reel game, but have a constant shadow 🐾

Good thing he’s the cutest!

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I eat carbs at every meal! 🍎🥖🥔🫓🥛🍫

Here’s why…

Our bodies NEED carbohydrates for: 
• Physical energy
• Brain power
• Muscle repair and growth
• A healthy gut microbiome
• Metabolic efficiency 
• Healthy digestion 
• AND SO MUCH MORE

This is especially true when you’re exercising and strength training regularly!! 💪🏼

Some of my favorite carb sources are:
• Fresh sourdough bread 
• Sweet potatoes and red potatoes 
• Squash and carrots
• Seasonal fruit 
• Honey and maple syrup 
• Raw milk
• Cassava tortillas and pasta 
• Homemade baked goods with cassava flour
• Dark chocolate 

What are your favorite carbs?! 😋

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#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #carbs #glutenfreecarbs #healthycarbs #carbsbenefits
As someone who aims to as many real, whole foods a As someone who aims to as many real, whole foods as possible (and always GF), I’ve learned a thing or two about “healthy baking.” Here are the swaps I always make in my baked goods for healthy hormones, metabolism, and tastebuds! 👇🏼

• Grass fed (raw, if possible) butter instead of oil 
• @bobsredmill 1-to-1 GF flour instead of all purpose flour
• Raw sugar, coconut sugar, honey, or maple syrup instead of white sugar 
• Substitute a little bit of the flour with protein powder or collagen (usually about 10% of the total flour)
• Grass fed (raw, if possible) milk > nut milk
• Cassava, oat, or GF blend flour > almond flour

Save this post to refer back to this season! And, happy baking 🧁🍪

PS Get this oldie, but a goodie, Chocolate Zucchini Bread recipe on the blog! 👉🏼 @nourishedbykelseynicole

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Gluten Free Protein Pumpkin Muffins 🧁🎃 Alwa Gluten Free Protein Pumpkin Muffins 🧁🎃

Always a Fall staple in my home! I usually double this recipe to share with others or put the freezer for later 😋

Ingredients:
1 cup all purpose GF flour
1/3 cup vanilla protein powder (I use @naked.protein)
1 tsp baking soda
1/4 tsp baking powder
1+ tbs pumpkin spice 
1 1/4 cup pumpkin
1 pastured egg
1/2 cup maple syrup or honey 
1/4 butter, melted and cooled
1/4-1/2 cup milk of choice (I use raw whole milk)
1/2+ cup dark chocolate chips

Directions:
1. Preheat oven to 450F and grease muffin tin with coconut oil or butter.
2. Add all dry ingredients to a large bowl and mix. Add wet ingredients and mix.
3. Fold in chocolate chips. 
4. Pour into muffin tin. Bake for 5 minutes. Reduce heat to 350F. Bake for 12-15 minutes.

Enjoy!!

*Recipe adapted from @fitmittenkitchen 

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5 “healthy” habits that actually cause MORE st 5 “healthy” habits that actually cause MORE stress in the body…

1. Drinking coffee on an empty stomach
2. Working out fasted 
3. Limiting consumption of fruit and natural sugars
4. Opting for “low fat” foods
5. Drinking a gallon of water daily.

All of these habits add excessive stress to the body and can eventually lead to symptoms of burn out and physiological imbalances, like:
PMS
Weight gain
Acne
Insomnia
Chronic fatigue
AND SO MUCH MORE

Sometimes, our bodies need us to intentionally do LESS, not more. If you’re in a constant (physical or mental) state of stress, this means YOU!

Did you know these “healthy” habits could be detrimental to your health? 

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