A Recipe Review
by Emily Dickerson, ND
On a quarterly basis I teach the Anti-Inflammatory Diet and Lifestyle class. I love teaching this class, as this topic focuses on the pillars of naturopathic medicine. One of these pillars is a healthy diet. Recently, I tried this excellent clean-eating recipe and I am excited to share it with you! This recipe has been adapted from a recent Boise Co-op recipe. It is gluten-free, dairy-free, and egg-free. If these are the foods you are challenging in your elimination diet, this recipe is an excellent choice. We used carrots from my father’s big garden and it was so yummy. Enjoy!
Please note, this recipe does include soy in the dressing. Omit the dressing for a soy-free alternative if you are challenging soy in your elimination diet.
Serves 4, Prep time: 15 minutes active; 25 minutes total
- 1 cup brown rice
- 2 cups water plus 2 tablespoons, divided
- 1/4 cup tahini
- 1 tablespoon apple cider vinegar
- 1 tablespoon Sriracha sauce
- 1 tablespoon Braggs Branched Chain Amino Acids plus 1 teaspoon, divided
- 1 tablespoon honey
- 1/2 cup raw, unsalted pumpkin seeds
- 1 bunch Tuscan kale, thinly sliced and sautéed 1 tablespoon olive oil
- 2 large carrots, shredded
- 2 medium avocados, halved and pitted
- 1 bunch cilantro, stemmed and roughly chopped
Cook the rice in a rice cooker or small pot. We used a rice cooker. Fluff the finished product with a fork.
While the rice cooks, place the tahini, apple cider vinegar, and one tablespoon each of branched chain amino acids, honey, Sriracha sauce and water in a small bowl and stir with a fork until smooth. Add a bit more water if the dressing is too thick.
Sauté kale in 1 tablespoon olive oil until tender and bright green. Try not to overcook.
Place the pumpkin seeds in a small sauce pan and swirl over medium-high heat. When they begin to pop and become fragrant, stir in the teaspoon of branched chain amino acids. The branched chain amino acids will coat the seeds and the pan will be dry. Transfer to a bowl to cool. Take care to measure to avoid excess sodium!
Place a quarter of the cooked rice in each of four low, wide bowls. Arrange the kale and carrots on top of the rice, then slice the avocado halves in the skin and carefully scoop them out with a spoon. Fan half an avocado over each bowl. Top with sauce and pumpkin seeds and garnish with fresh cilantro.
I give this recipe 5 stars for flavor and 4.5 stars for nutrition. I like that it is high in fresh produce, making it rich in antioxidants and fiber. This dish alone gives you 4+ servings of vegetables. I would prefer that the protein content of this dish be a little higher to promote healthy blood glucose levels. To boost vegan protein in this dish, you may consider adding chia seeds, sunflower seeds, or some sort of nut. For meat lovers, you may consider adding grilled chicken or fish.
Dr. Dickerson works with patients to help them determine their food sensitivities by guiding them through the Elimination Diet and/or the IgG Food Sensitivity Blood Panel. Call Boise Natural Health Clinic at (208)338-0405 today to schedule.