- Adding lentils and quinoa to white rice increases the protein and the fiber in a simple rice cooker recipe.
- The tip of the virus by Dietitian Kylie Sakaida makes white rice healthier with only three simple ingredients.
- Small changes such as mixing in lenses can fill meals and make them more nutritious without losing their taste.
When it comes to planning healthy meals, white rice can sometimes get a bad reputation. Although it is generally assumed that brown rice is “healthier”, white rice has its own list of health benefits. White rice is not only a quick source for carbohydrates and energy, but also easy to digest, calming and accessible. Well, white rice has a moment on Tikkok, thanks to nutritionists Kylie Sakaida, MS, RDwhich shares healthy nutritional ideas on the social media platform Realistic nutritional tips Series.
In a tikok that has received millions of views and hundreds of thousands of likes and shares, Sakaida reveals her contact point to increase the nutritional of the modest grains of the white rice. “If you love white rice, but want to increase your fiber and protein intake,” she says in the video clip, “then make this rice that has 44 grams of protein and 30 grams of fiber.” The statistics of Sakaida are for the entire recipe. We calculated that each half a cup portion delivers 4.5 grams of fiber and 2 grams of protein.
These nutritional statistics are not only quite impressive, but also the recipe of Sakaidas White Rice sounds incredibly easy to make. It only requires three ingredients of which you probably already have in your pantry-and is relatively hand-off, as it is made with a rice cooker instead of the Kops. “First add a cup of white rice to your rice cooker (with) half a cup of lentils and half a cup of quinoa,” she explains. “Wash and rinse it out as usual, then add about three cups of water and then simply switch on your rice cooker.”
After the nutritionist’s rice cooker ended the cooking kitchen, she has a colorful, beautifully structured version of white rice that we cannot expect to do it in our kitchens.
Sakaida calls the recipe “great for people who want to change the diet of their meals without much additional effort or too much”. It also compares the court with Khichdi (an Indian rice dish from lenses and spices) or Mujaddara (an Arabic recipe that uses rice, lentils and caramelized onions). Nevertheless, she says it is a little different in the “It is simple and there is no spice” to keep it “low effort”.
This protein and fiber optic rice recipe is perfect for healthy recipes for meals such as protein and vegetable bowls or as a side dish with starters such as aromatic jerk chicken. The mixture would also be a fantastic addition to hearty, filled peppers. And it is really the perfect thing to prepare yourself at the beginning of the week and stay in the fridge to add fiber and protein to every meal. In addition, Sakaida says it is pretty tasty and we believe her.
“Let this be a memory that the nutrition does not have to be all-or-not,” says the nutritionist at the end of your TikTok. “You don’t have to give up completely or exchange everything for cauliflower just to eat well. Sometimes it is only about small additions such as lentils and quinoa that can make your meal so much more satisfactory, filling and more nutritious.”
