Spring Pesto Rice

Name: Spring Pesto Rice
Prep time: 30 min
Total time: 30 min
Ingredients: 1.5 cups cooked rice. I like white rice for this; 1/4 cup Pesto I used Seggiano pesto, but you can whatever pesto you like; 1/4 cup mayo, I used Sir Kensington preferably one made without canola or vegetable oil; 3 tbs fresh squeezed lemon; 2 cups frozen chopped spinach; 2 cups frozen peas; 1 tbs ghee or avocado oil; 1/4 cup toasted pine nuts; salt to taste

NourishSidesGluten Free

Apr 23

Written By Germaine Benoit

Did you know that rice can be considered a gut-healing food that won't spike your insulin levels and can improve your metabolism, feed your friendly gut bacteria, and help heal a leaky gut?

It can, and it makes me so excited since I grew up on rice.

Here's how

When rice or potatoes, for that matter, are cooked then cooled with some fat source, like butter or oil, it transforms the starch in these foods to what's called "Resistant Starch".

Resistant starch resists digestion and isn't digested in the small intestine, at least by us. It is digested by the "good bacteria" in your gut, making it a prebiotic food. Because of this, it won't spike your blood sugar levels and can even help improve your metabolism.

As a prebiotic food, it feeds good gut bacteria. When your good bacteria are fed, it crowds out the bad bugs and makes for a much happier gut environment. And a healthy gut is a reflection of a healthy body!

In addition to this, resistant starch produces short-chain fatty acids. In particular, butyrate, which is the large intestines fuel of choice, is a powerful player in healing the gut lining of people with leaky gut syndrome. It supports the immune system and can be a powerful protector against certain diseases of the digestive tract.

A couple of keys to make rice a resistant starch

Cook and cool the rice before eating. I like to cook my rice then place in the fridge to cool it. The next day, bring it to room temp and prepare as you would for the dish you have in mind.
Cooling the rice is what changes the starches in the rice to make them “resistant”.
Add fat to it - I like to add grass-fed butter because it is also a great source of butyric acid and can help heal the gut.

This particular dish is great because it incorporates both, along with lots of healing herbs and all the Spring veggies that are out now. Enjoy!

Spring Pesto Rice

Yield: 4

Author: Germaine Benoit/ Nourished + Empowered

Prep time: 30 MinTotal time: 30 Min

Ingredients

1.5 cups cooked rice. I like white rice for this
1/4 cup Pesto I used Seggiano pesto, but you can whatever pesto you like
1/4 cup mayo, I used Sir Kensington preferably one made without canola or vegetable oil
3 tbs fresh squeezed lemon
2 cups frozen chopped spinach
2 cups frozen peas
1 tbs ghee or avocado oil
1/4 cup toasted pine nuts
salt to taste

Instructions

Prepare rice according to the package, then place to the side to cool
In a large skillet, heat 1 tbs of avocado oil or ghee
Once hot, add the frozen spinach, stir until cooked, about 5 mins
To the spinach, add the 2 cups of frozen peas and heat until cooked, about 2-3 mins
Once cooked, season with about 1/4 tsp of salt then place in a mixing bowl
Add the cooked 1.5 cups of rice and stir
To this add the pesto, mayo, and lemon juice - then stir
Season to your liking - I added about 1 more tsp of salt
Garnish with the toasted pine nuts and serve
Can add parmesan cheese if you like
Serve with grilled shrimp of lamb chops. To make this recipe gut friendly - cook the rice, cool it then bring back to room temp to prepare. This will make this rice a resistant starch and will be a great source of food and fuel to your gut bacteria and will not spike your insulin levels.