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Rice Variations For Athletes: The 4 Best Post-Workout Meals With Rice

No other food is so versatile in the kitchen – and at the same time an ideal source of energy after training. The 4 best post-workout recipes with rice

Rice is precisely the right fuel for athletes. It contains little fat, which is a burden on the stomach, but many complex carbohydrates, which provide the body with long-term energy. Rice also contains many B vitamins, which are essential for energy metabolism.

Incidentally, unpeeled brown rice is particularly rich in vitamins and nutrients. The rice cooks longer but contains many times more fiber and minerals. Whole grain rice also has a higher fat content, around half of which consists of polyunsaturated fatty acids, suitable for the brain and cells.

What Are Good Recipes With Rice?

Depending on the time of day and your appetite, you can prepare very different dishes with rice. We have put together a daily schedule for you, but you can also eat the words at other times of the day.

Breakfast: Rice Pudding With Strawberries

Ingredients for 4 servings:

  • 500 ml coconut milk
  • 250 ml of water
  • 1 vanilla pod
  • ½ organic lemon
  • 75 grams of sugar
  • 1 teaspoon cinnamon
  • 1 pinch of salt
  • 175 g short grain rice
  • 1 handful of strawberries

Preparation:

  1. Put the coconut milk with the water in a small saucepan and bring to a boil while stirring so that the whole thing does not boil over.
  2. Now carefully scrape out the pulp of the vanilla pod, rub the lemon peel and add both to the rice pudding together with the sugar, ½ teaspoon cinnamon, and salt.
  3. Let everything soak for 45 minutes on a very low flame. Then portion into small bowls and sprinkle with the remaining cinnamon.
  4. Cut the strawberries into small pieces and garnish the coconut milk rice with them.

Nutritional values ​​per serving: 483 calories, 6 grams of protein, 58 grams of carbohydrates, 27 grams of fat

Lunch: Sweet Potato Curry

Ingredients for 4 servings:

  • 300 g long grain rice
  • 1 red chili
  • 20 g ginger
  • 1 clove of garlic
  • 1 onion
  • 600 g sweet potatoes
  • 500 g mushrooms
  • 250 g sugar snap peas
  • 1 tbsp oil
  • 2 teaspoons of curry powder
  • 350 ml vegetable stock
  • 250 ml coconut milk
  • 10 cherry tomatoes
  • 1 bunch of parsley + a little salt

Preparation:

  1. Prepare rice according to the instructions on the packet.
  2. Finely dice the chili, ginger, garlic, and onion.
  3. Peel the sweet potatoes and cut them into bite-sized pieces. Cut the mushrooms into pieces, cut off the ends of the snow peas and cut in half.
  4. Heat the oil in a wok (or a large pan) and sweat the chilli, ginger, onion, and garlic in it. Add sweet potatoes and curry powder and roast briefly.
  5. Add the stock and coconut milk and simmer for 5 minutes. Add the mushrooms and sugar snap peas and simmer for another 5 minutes. Add the cherry tomatoes and simmer until they burst.
  6. Meanwhile, chop the parsley. Season the curry with salt and curry powder and garnish with parsley.

Nutritional values ​​per serving: 654 calories, 17 grams of protein, 84 grams of carbohydrates, 18 grams of fat

Dinner: Risotto With Green Asparagus And Peas

Ingredients for 4 servings:

  • 1 pinch of saffron threads
  • 1 onion
  • 50 g butter
  • 250 g risotto rice
  • 200 ml of dry white wine
  • 750 ml vegetable stock
  • 1 bay leaf
  • 400 g frozen peas
  • 1 bunch of green asparagus
  • 80 g parmesan cheese
  • salt and pepper

Preparation:

  1. Soak the saffron in 3 tablespoons of warm water.
  2. Peel the onion, dice finely, and sauté in 30 g butter until translucent. Add rice and sweat.
  3. Deglaze with 125 ml of wine, reduce it, then pour in enough stock to cover the rice and simmer gently, stirring occasionally.
  4. Add the bay leaf and saffron, let the rice simmer. Gradually pour in the rest of the broth and cook for a total of about 20 minutes. The risotto should have a creamy consistency, but the rice should still have a bite.
  5. Remove the lower third of the asparagus and cut the stalks into pieces. Sweat the asparagus and peas in the remaining butter.
  6. Deglaze with the rest of the white wine and cook covered for 6 minutes until al dente.
  7. Grate the parmesan, add to the rice, season with salt and pepper.

Nutritional values ​​per serving: 540 calories, 22 grams of protein, 67 grams of carbohydrates, 18 grams of fat

Snack: Green Coconut Rice Balls

Ingredients for 4 servings:

  • 125 g basmati rice
  • 100 g marzipan paste
  • 60 g apricot jam
  • 1 drop of green food coloring
  • 100 g dried, soft apricots
  • 40 g grated almonds 
  • 50 g coconut flakes

Preparation:

  1. Prepare the rice according to the instructions on the packet and let it cool down.
  2. In the meantime, stir the marzipan mixture with the apricot jam and the green food coloring until creamy.
  3. Finely dice the dried apricots and add to the marzipan mixture with the grated almonds and rice. Knead everything together very carefully.
  4. Shape the mixture into walnut-sized balls with wet hands and roll them in the coconut flakes.

Nutritional values ​​per serving: 459 calories, 9 grams of protein, 57 grams of carbohydrates, 21 grams of fat

Small grain, but all the greater variety. Rice is not only fantastic to use for main courses. With our recipes, you can also enjoy rice for breakfast or as a snack.

ALSO READ: THE BEST RECIPES TO NEVER THROW AWAY FOOD AGAIN

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