Black Rice 40% Reduced Arsenic v1.0

black rice dry uncookedTo reduce the arsenic content of rice boil it like pasta. This will reduce the arsenic content by about 40% but it also reduces the vitamin content by 50%. This cooking method was tested using whole-grain brown rice but it can be applied to other whole-grain rices of color like wild rice, red rice, and black rice. You could do this with white rice but it will remove all the vitamins and nutrients.

Makes 3 cups.

IngredientsAmountGramsCalories
Water6 cups0
Black Rice1 cup165 g (dry)600

1 cup black rice
6 cups water

Directions:

  1. Use 6 parts water to 1 part rice.
  2. Add 1 cup of rice and 6 cups of water to a pot.
  3. Bring to a boil over high heat.
  4. Cover, reduce heat, and simmer for 30 minutes.
  5. Drain the water and serve.
Nutrition Facts
Serving Size 1 cup (cooked), 165g (cooked)
Servings Per Container 3

Amount Per Serving
Calories 200 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 0.4g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 43g 14%
Dietary Fiber 3g 12%
Sugars 1g
Protein 6g 12%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
NutrientAmount
Polyunsaturated Fat0.60 g
Monounsaturated Fat0.61 g
Potassium87.50 mg
Iron2%
Vitamin E0.7%
Thiamine9.7%
Riboflavin3.2%
Niacin10.6%
Vitamin B65.1%
Folic Acid / Folate1.9%
Pantothenic Acid1.6%
Manganese60%
Phosphorus10%
Selenium2.1%
Magnesium10%
Zinc4%
black rice 40 percent reduced arsenic from cronometer.com
Black Rice 40% Reduced Arsenic v1.0 Nutrient Breakdown from Cronometer.com.

 

 

 

 

 

 

See Rice Contains Arsenic for more information.

Sources:

How to Cook Rice to Lower Arsenic Levels (video)

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Vegan Microwave Oatmeal

Vegan Microwave Oatmeal is a great way to start the day.

Makes 1 serving.

IngredientsAmountCaloriesProtein
Water8 cups0 cal.
MAJU's Spirulina Powder1 TBSP + 1 tsp60 cal.8g
Nutiva Hemp Protein Powder1/4 cup120 cal.20g
Viva Labs Cacao Powder1/2 cup192 cal.8g
Total372 cal.36g

 

Directions:

  1. Mix oatmeal and water in a deep bowl.
  2. Set microwave for 50% power and cook for 5 minutes.
  3. Mix cinnamon and spirulina with oatmeal.
  4. Add up to 92 calories of fruit, grains, nuts, and seeds.

 

Nutrition Facts
Serving Size 1 bowl
Servings Per Container 1

Amount Per Serving
Calories 188 Calories from Fat 28.98
% Daily Value*
Total Fat 3.22g 5%
Saturated Fat 0.5g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 3.1mg 0%
Total Carbohydrate 33.7g 11%
Dietary Fiber 4.6g 18%
Sugars 1.0425g
Protein 6.1g 12%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
NutrientAmount
Polyunsaturated Fat0.5
Potassium161.67mg.
Vitamin A10%
Calcium2%
Iron9.71%
Magnesium10%
Zinc4.17%

 

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Easy Hot Sauce v1.0

Easy Hot Sauce is very easy to make. For a healthier alternative use fresh organic tomatoes instead of V8 Juice.

easy hot sauce

Makes 0.5 cups.

Ingredients:

IngredientsAmountCalories
Black Pepper1/8 tsp0.9 cal.
Cayenne Pepper1 tsp6 cal.
Salt Substitute1/8 tsp1 cal.
Turmeric1/8 tsp1.5 cal.
V8 Juice Low Sodium0.5 cup34.4 cal.

 

Directions:

  1. Mix ingredients in a bowl.
Nutrition Facts
Serving Size 0.5 cup
Servings Per Container 1

Amount Per Serving
Calories 43.8 Calories from Fat 2.934
% Daily Value*
Total Fat 0.326g 1%
Saturated Fat 0.113g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 71mg 3%
Total Carbohydrate 8.282g 3%
Dietary Fiber 1.565g 6%
Sugars 3.713g
Protein 1.226g 2%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
NutrientAmount
Polyunsaturated Fat0.2g
Potassium519.25mg
Vitamin A35%
Vitamin C62%
Calcium1%
Iron2%

 

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