Three Meals from one pot of brown rice --
©Deborah Barr. All rights
Thirty years ago I began to learn a new way of
cooking and spent many of those early years professionally studying
whole foods cooking with masters who understand how to heal and
maintain good health with food. I was one of the chief cooks
and developer of recipes in a Vegan/Macrobiotic Restaurant in the
1980's, and taught hundreds of cooking classes throughout the 80's
and 90's. I also had a Whole Foods catering business in the
The public is now more aware of the effects of food
on physical, mental and emotional health. This awareness has
brought a new set of problems. Many people believe that
processed foods, snacks, and frozen meals from the health food store
will bring good health. They will not. If you want to be
healthy, please cook real food. It does take time, but have
you considered the time, money and inconvenience of not feeling
These three recipes all have brown rice as their
foundation. When complex carbohydrate is combined with beans,
you receive every amino acid. Tofu is considered a bean
product since it is made from soybeans. I hope you'll
experiment and get creative with these recipes. They are
inexpensive, satisfying and will keep you healthy.
Brown rice promotes
energy, good digestion, healthy metabolism and balanced blood sugar;
eliminates sweet cravings; relieves depression and creates emotional
balance; high in B vitamins; contains iron, vitamin E, amino acids,
and linoleic acid. White rice digests more quickly; however,
because it is refined, it is not a strengthening food. I do not
recommend parboiled or instant rice.
Whole grains should be cooked with a small pinch of unrefined
sea salt or a one-inch piece of Kombu, a dried sea vegetable,
for better digestion, minerals, and to alkalize the grains.
greatly increases the nutritional value of all food prepared
with it, and is considered the most completely
mineralized food. It has no taste, just great health
benefit! Salt is an essential mineral; without it you would die.
To understand the role salt plays in your mental, physical and
emotional health, please read,
Salt: Friend or
Place 2 cups washed brown rice in a pressure cooker with 2 ½ cups
water and salt or kombu. Bring up to pressure on a medium-high
flame. When pressure is up, place a flame deflector underneath (to
distribute the heat evenly) and lower flame. Cook 45-50 minutes.
Turn off heat and let pressure reduce.
Place 2 cups washed brown rice in a pot with 4 cups water and a
pinch of unrefined sea salt or Kombu. Bring to a boil, lower heat,
simmer 50-60 minutes. (Try not to remove the cover and check on it
too frequently as this will release the steam and leave the rice too
For added flavor: You can cook rice and all grains with
vegetable bouillon and/or fresh or dried herbs. I like the
liquid bouillon by Pacific and Imagine, and Rapunzel dried bouillon
1-2 teaspoons olive oil or sesame oil 2 cups
1 onion, sliced
cloves minced garlic
1 cup sliced
slices of ginger
1-2 celery stalks
sliced 1-2 TB.
1 cup of
1-2 tsp. arrowroot or kuzu
1-2 cups sliced mushrooms
NOTE: you can add or substitute any vegetables you like to
this mix: brussel sprouts, green cabbage, snow peas, etc.
Heat the oil in a skillet. Add the onions, garlic and ginger and
cook, stirring, 2-3 minutes. Add mushrooms, celery and cook
stirring 3-4 minutes. Add carrots, broccoli and cook, stirring 3-4
minutes. Add any remaining vegetables, and cook stirring 2-3
minutes. Add 1-2 cups water and soy sauce. Turn down heat and
simmer about 2 minutes. Dissolve kuzu or arrowroot in a little cold
water and pour into the vegetables, stirring constantly until it
boils and thickens—1-2 minutes. Turn off heat.
Serve over brown rice with
Spring Renewal Salad.
NOTE: You can substitute ginger powder for fresh ginger and
garlic powder for fresh. Add tofu or drug-free chicken for
additional protein. In a hurry? Buy frozen stir-fry
vegetables to save time.
The above recipe cooks the vegetables in a sauce similar to Chinese
vegetables. If you don’t want the sauce, leave out the arrowroot or
kuzu and water. Add the soy sauce with each vegetable addition.
Rice and Vegetable Salad
2 cups cooked brown rice
1-2 ears corn or 1 cup frozen corn
1/4 cup sliced radishes
2 TB. diced or grated onion
½ cup fresh or frozen peas or green beans
Juice of one lemon
1 TB. brown rice vinegar
2-3 TB. soy sauce
¼ cp. fresh parsley
Wash and cook grains. You can either pressure cook or boil the rice
and barley together for 50 minutes with a pinch of sea salt. Boil
corn and remove from cob. Cook peas or green beans. Lightly boil
radishes (or use raw), peas or green beans and onions. When grains
are cooked remove to a large bowl to cool and then add cooked
Dressing: Combine dressing ingredients and pour over salad.
Or, use your favorite bottled dressing. Refrigerate before
Note: You can use any vegetables that you have on hand. Add
a can of rinsed chickpeas or black beans for added protein.
Slivered almonds make a nice addition.
Serve with Steamed Leafy
Green Vegetables and/or
Burger or Loaf
1 ½ cups cooked brown rice
8 oz. organic tofu, drained & mashed
¼ cup chopped parsley
½ onion, chopped
½ cup diced or grated veggies—carrots, celery, onion
2 cloves minced garlic
1 tsp. cumin
1 tsp. basil or thyme
1 TB. Soy sauce
1 TB. Tahini
1-2 TB. Water
Combine all ingredients. Form into patties with wet hands. Heat
sesame, canola or olive oil in a skillet, and sauté burgers 5-7
minutes on each side until golden brown. Or bake on an oiled cookie
sheet at 350 for 30 minutes. Serve on whole grain buns with
mustard, pickles, lettuce and tomato.
NOTE: You can also press the mixture into a lightly oiled loaf pan
and bake 20-30 minutes at 350 degrees. Allow to sit 30 minutes
Serve with your favorite black bean salad.
Barr, 2004-11. All rights reserved.
To learn which foods are best to reverse your
personal health, weight, and/or emotional
imbalances, send an email to
firstname.lastname@example.org or call
412.361.8600 to schedule a consultation with
Deborah Barr. Sessions can be done by phone
or in our Pittsburgh office. Or you can
click here to order your session online.
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