Learn how to include rice on your recipes - The healthy way

Learn How to Include Rice on Your Recipes – The Healthy Way

Eating rice is part of many cultures around the world. It’s a staple in the kitchen and accessible throughout many places. A simple, affordable and adaptable ingredient, we tend to gravitate towards rice during our grocery shopping due to its simplicity and familiar taste. Now, contrary to popular belief, rice is not detrimental for your health when consumed moderately, so we don’t necessarily have to cut off this grain when aiming for a balanced nutrition.

Referring specifically to the diabetic population, it’s important to carefully pay attention to rice portions as these may contribute considerably to spikes in blood sugar. Help from specialists is ideal to understand how much of not only this carb but other components are appropriate for your diet.

Rice is part of the carbohydrates food group, which are essential sources of energy for the body to properly function. However, with so many types of rice out there, it appears difficult to understand what kind is the best, how can we properly cook it to get the most out of it and which sides pair better with this meal. Certainly, a well-rounded meal must consist of parts of protein, carbs and fats, so realistically you will never find yourself just eating plain rice. It can be as easy as throwing in a bowl a cup of rice, some avocado and chicken cutlets. Delicious and convenient.

Coconut rice – a delightful and safe alternative to eat rice

Among the different types of rice preparations, coconut rice is one of the most delicious, indulgent and, of course, nutritious. Originated in Asia, it consists of a simple combination of cooked rice with coconut milk that guarantees a comforting meal. Want to try it? Check this follow-along recipe to understand how to make a delicious coconut rice.

Coconut rice offers a sweet-smelling dish, perfect to switch up your normal, bland rice. Additionally, you can find important elements in coconut such as fiber (great for digestion), vitamins, iron, zinc and magnesium. Since it’s made out of healthy fats, these contribute to avoid heart diseases, help gut health and control blood sugar by digesting slower and thus aiding the digestive system.

Pairing this rice with vegetables and lean proteins brings a nutrient-filled meal packed with important sources of complex carbs, fiber and minerals to leave you full for a longer time. It’s also important to note this rice has higher amounts of calories, so keep that in mind if you are closely monitoring your calorie intake.

Coconut rice can be prepared with Jasmine or Basmati rice to ensure the most authentic experience and flavor. You can check your local market to find both easily. If you need some help to come up with a recipe, try the following recipe.

Sesame Soy Chicken and Coconut rice bowl


For the chicken:

  • 1 ½ pounds of chicken thighs.
  • 3 tbsp. of low sodium soy sauce.
  • 2 tbsp. of toasted sesame oil.
  • 1 tbsp. of chili garlic sauce.
  • 2 minced garlic cloves.
  • 1 tsp. of ground ginger.

For the coconut rice:

  • 1 ½ cups of jasmine rice.
  • 1 ½ cups of canned coconut milk.
  • ½ cup of coconut water.
  • ¼ tsp. of salt.
  • 1 ½ tbsp. of coconut oil.

To assemble the bowls:

  • 3 large chopped or shredded carrots.
  • 2 cups of shredded red cabbage.
  • 1 or 2 thinly sliced avocados.
  • 2 tbsp. toasted sesame seeds.
  • ¼ cup of chopped cilantro.
  • 1 lime to drizzle.

How to prepare Sesame Soy Chicken and Coconut rice bowl

  • In a small bowl, mix together the soy sauce, sesame oil, chili garlic sauce, garlic cloves and ginger.
  • Pour the mix over the chicken and let marinate for some 30 minutes. Set aside.
  • Heat a saucepan over medium-high heat and add the rice, coconut milk, coconut water and salt. Stir and bring to a boil, then reduce the heat to low and cover to let cook for about 30 minutes, until the liquid is absorbed.
  • Use a fork to fluff and then stir using the coconut oil.
  • Now that the rice is done, heat your grill and broil the chicken for about 7 minutes, flip and repeat. You can also bake the chicken if you prefer.
  • Let chicken rest for about 10 minutes before cutting it.
  • To serve, place the coconut rice in the bowl, top with the avocado, cabbage and carrots, add the green onions and cilantro. Put the chicken on top with the remaining avocado slices. Top with toasted sesame seeds and squeeze the lemon on top.

Done! Easy, tasty and savory with all the good foods you need.