THE GOOD CARBS KITCHEN

WILD AND BROWN RICE PILAF WITH MUSHROOMS AND ALMONDS
0:20 Prep • 1:15 Cook • 8 Servings • Nourishing • Main meal • Gluten-free• Vegetarian

INGREDIENTS
2 tablespoons olive oil
1 tablespoon butter
1 small onion, very finely chopped
1 small carrot, scraped, finely chopped
1 small stick of celery, finely chopped
2 garlic cloves, crushed
3 cups (270g) sliced mushrooms
Salt flakes and freshly ground pepper
1 cup (200g) brown rice
1 cup (190g) wild rice
4 cups (1 litre) vegetable stock
2 teaspoon lemon zest from the zest of
1 lemon 1 tablespoon lemon juice
2 tablespoons freshly chopped parsley
½ cup (80g) coarsely chopped raw almonds

METHOD
Put the oil and butter in a large sturdy pot with a close-fitting lid. Add the onion, carrot, celery and garlic and gently cook for 5 minutes or until the vegetables soften. Add the mushrooms, increase the heat to medium and cook and stir 5 minutes. Rinse the wild and brown rice, drain well and add to the pot. Stir until the grains are well coated with vegetable and oil mixture. Pour in the stock, bring to a boil and then reduce the heat to as low as you can. Put the lid on the pot (if it is not tightly fitting, cover the pot with foil and then ram the lid on) and cook for 50 minutes. It is important that you do not lift the lid during this time. Remove the pot from the heat and lift the lid. Taste the rice – it should be al dente. If not, replace the lid and cook for another 10 minutes. The rice should not appear wet and must have a slight crunch. Add salt and pepper to taste with the lemon zest and juice. Replace the lid, remove from the heat and let the rice rest for 10 minutes. Add the parsley and almonds and fluff with a fork.

NUTRITION
Per serve 1505kJ/ 360 calories; 6g protein; 27g fat (includes 3.5g saturated fat; saturated : unsaturated fat ratio 0.15); 21g available carbs (includes 5.5g sugars and 15.5g starches); 5.5g fibre; 255mg sodium; 505mg potassium; sodium : potassium ratio 0.5.

RECIPE
The Good Carbs Cookbook, Murdoch Books.
 

AUTUMNAL WILD RICE SALAD WITH HIJIKI 
0:20 Prep • 1: 15 Cook • 6 Servings • Nourishing • Main meal • Gluten-free• Vegan

INGREDIENTS
2 cups (300g) wild rice
15g (½oz) dried hijiki or arame
2 medium-sized orange-fleshed sweet potatoes, washed, and cubed
1 large red onion, thinly sliced
½ orange, peeled and thinly sliced
1 teaspoon smoked paprika (pimenton)
4 sprigs fresh thyme
Coarse sea salt and freshly ground black pepper, to taste
Olive oil for roasting and sautéing
200g (7oz) oyster mushrooms, wiped clean and torn in small strips
½ cup dried cranberries
150g (5oz) baby spinach
1 cup walnuts, coarsely chopped
Handful of fresh Italian parsley, finely chopped
Miso Dressing ¼ cup white miso paste
2 tablespoons extra virgin olive oil
2 tablespoons orange juice
1 tablespoon + 1 teaspoon soy sauce or tamari
1 tablespoon sesame oil
2 teaspoons mirin

METHOD
Cook the wild rice according to directions on the package (allow at least 45 minutes), drain, place the lid on the pan, and let stand for 10 minutes. Meanwhile, soak the hijiki (or arame) for 30 minutes in lukewarm water. Once it has rehydrated, drain and dab it dry. Preheat the oven to 200°C (400°F). Line a baking sheet with parchment paper. Combine the sweet potatoes, onion, orange slices, smoked paprika, and thyme and season with salt and pepper. Toss with a generous splash of olive oil. Arrange the mixture on the baking sheet and bake for 25–30 minutes, until golden brown and crispy. Flip everything halfway through to allow even browning on both sides. After 20 minutes, use a spatula toss in the cranberries. Return the pan to the oven for the remaining 5–10 minutes, until the potatoes are golden brown and crispy. Remove from the oven and cool. Heat a splash of olive oil in a skillet. Sauté the oyster mushrooms until golden brown and crispy. Season with salt and pepper. To make the dressing, whisk all the ingredients into a nice smooth sauce. Combine the dressing with the hijiki. Toast the walnuts in a skillet (small frypan) until golden brown. Divide the spinach over four plates and add a scoop of wild rice to each. Serve with the roasted vegetables. Top the salad with the hijiki and miso dressing. Garnish with the walnuts and fresh parsley.

NUTRITION
Per serve (based on 6 servings) 2170kJ/ 520 calories; 19g protein; 30g fat (includes 3g saturated fat; saturated : unsaturated fat ratio 0.18); 38g available carbs (includes 24g sugars and 14g starches); 13g fibre; 943mg sodium; 1042mg potassium; sodium : potassium ratio 0.9.

RECIPE Ocean Greens, The Experiment Publishing.