No More -itus Rice
Medical research has revealed that vegetable-based and vegan diets offer effective treatment against autoimmune diseases such as lupus and rheumatoid arthritis. It is believed additional potential for recovery can be achieved with the addition of foods rich in immune-supporting micronutrients.1
Of particular importance are green cruciferous vegetables (collards, kale, cabbage, Brussels sprouts, broccoli, etc.) as the key to boosting an impaired immune system is a diet high in micronutrients and antioxidants. Which plants contain the most micronutrients per calorie? Green vegetables, specifically green leafy vegetables, have the highest nutrient density.2
Mushrooms may also be helpful against autoimmune diseases. The anti-inflammatory and immune-regulating characteristics of mushroom phytochemicals might also help fight autoimmune diseases.3 This bulked-up version of rice includes both green leafy vegetables and mushrooms.
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1Fuhrman, J. (2011) Super immunity: The essential nutrition guide for boosting your body's defenses to live longer, stronger, and disease free. New York, NY.
2 Ibid
3 Ibid
Of particular importance are green cruciferous vegetables (collards, kale, cabbage, Brussels sprouts, broccoli, etc.) as the key to boosting an impaired immune system is a diet high in micronutrients and antioxidants. Which plants contain the most micronutrients per calorie? Green vegetables, specifically green leafy vegetables, have the highest nutrient density.2
Mushrooms may also be helpful against autoimmune diseases. The anti-inflammatory and immune-regulating characteristics of mushroom phytochemicals might also help fight autoimmune diseases.3 This bulked-up version of rice includes both green leafy vegetables and mushrooms.
____________________________
1Fuhrman, J. (2011) Super immunity: The essential nutrition guide for boosting your body's defenses to live longer, stronger, and disease free. New York, NY.
2 Ibid
3 Ibid
Plants
- 1 cup short grain brown rice
- 1 red onion, chopped
- 3 stalks celery, diced
- 3 shallots, chopped
- 3 cloves garlic, minced
- 9 white button mushrooms, quartered
- 1 tbsp salt-free curry powder
- 1 tbsp marjoram
- ½ tbsp oregano
- 2 cups water/homemade vegetable broth
- 6 collard fronds, cut in ribbons then in half
- 6 swiss chard fronds, cut in ribbons then in half
- 1 tbsp apple cider vinegar
Technique
Crush and mince garlic, then set aside. Add all ingredients, except garlic, greens, and vinegar, to a pot. Bring water to boil, then lower heat and simmer, covered, until water absorbed and rice tender. Turn off heat and stir in garlic, greens, and vinegar. Stir to combine and serve.