11/28/2020 | News release | Distributed by Public on 11/28/2020 12:17
Breakfast is the first opportunity of your day to fuel up your energy levels and have a positive impact on your nutrition. Commonly served for breakfast in Southeast Asia, this spin on black rice porridge will leave you feeling satisfied till lunch, while also packing an impressive punch of antioxidants from the black rice, pomegranates, and pears.
The dark pigment of black rice comes from anthocyanins, a group of powerful antioxidants found in many red and purple-colored foods like berries, apples, and acai. Along with protecting your cells from harmful free radicals, anthocyanins have anti-inflammatory, antimicrobial, and antiviral properties, and may help lower cholesterol.
This belly-warming porridge is perfect for chilly mornings, and provides plenty immunity-strengthening properties that'll protect your health through the flu season. Enjoy!
1 cup (7 oz/220 g) black rice
1¾ cup (14 fl oz/420 ml) unsweetened soy milk or other favorite milk
2 medium pears
Juice of ½ a lemon
1 teaspoon cinnamon
½ cup water
¼ teaspoon ground ginger
½ teaspoon pure vanilla extract or 1 vanilla bean
½ cup plain low-fat Greek yogurt
Seeds from 1 pomegranate
¼ cup (3/4 oz/20 g) coconut flakes, unsweetened
2 tablespoon pure maple syrup or honey
Preheat your oven to 400°F (200°C).
In a heavy-bottomed pot, combine rice, soy milk, and a pinch of salt. Bring to a boil, reduce the heat, cover, and simmer for 25 to 35 minutes, or until tender and rice absorbs all the liquid. Adding a splash more liquid, if needed.
While the rice is cooking, slice your pears into quarters, core them, and toss with lemon juice and ½ tsp of the cinnamon. Arrange pear slices cut side up in a baking pan and add the water to the bottom of the pan. Roast for 25 minutes, tossing occasionally.
Once the rice is tender with liquid absorbed, remove from heat and stir in ginger, vanilla extract, and ¼ teaspoon cinnamon. Cover and set aside for 10 minutes to steam.
Remove pears from the oven.
Divide rice between four bowls and top each bowl with a dollop of yogurt, cooked pear, a handful of pomegranate seeds, a sprinkling of coconut flakes, a dash of cinnamon, and a light drizzle of maple syrup, if using.
Makes 4 servings.
NUTRITION FACTS (PER SERVING):
Protein 11 g
Total fat 7 g
Saturated fat 3 g
Cholesterol 5 mg
Carbs 72 g
Fiber 8 g
Total sugars 26 g
Added sugars 6 g
Sodium 125 mg
Powered by ESHA Nutrient Data, © 2020 ESHA Research, Inc.
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
Leandra is a Fitbit coach and culinary nutritionist who has 20 years of experience helping her clients find joy in their health journey. She practices functional fitness as a fitness coach in the Discover section of the Fitbit app, as well as through her in-home personal training business. As a nutritional consultant to chefs, Leandra helps to develop and market wellness products and concepts. Over her career, Leandra has worked extensively with top Bay Area companies such as Fitbit, Airbnb, Asana, Gap, bobbie, Tipsy, and more, to create engaging wellness content and education programs. Leandra lives with her husband and two young girls on the Big Island of Hawaii, and loves the challenge of feeding and moving with her babies.