Serves 1 (just multiply the amounts if making for more people)
75g brown basmati rice
½ tbsp brown rice miso paste
80g edamame beans
Half a small cauliflower head (roughly 200g)
1 clove garlic (minced)
1 tbsp sriracha
1 tbsp extra virgin olive oil
1 tbsp tamari/soy sauce
½ tbsp maple syrup
Optional garnishes – sesame seeds, coriander, fresh chilli, chilli flakes
Miso – Miso paste is made from fermented soya beans. It can be high in salt in large quantities. Because it is a fermented food it contains probiotics which are ‘good' bacteria that may help improve the balance of bacteria in the gut if consumed regularly, beneficial for good digestive health and immune health. Miso also contains isoflavones which have antioxidant properties.
Cauliflower – Cauliflower is packed with beneficial nutrients, it really is a superfood. It is fibre rich and contains and array of vitamins and minerals. Cauliflower is particularly beneficial for health as it contains some powerful phytochemicals called glucosinolates, isothiocyanates and sulforaphane which are important antioxidants that have been found, in studies, to slow the growth of cancerous cells and have protective effects against certain forms of cancer. Studies have also shown sulforaphane may be helpful in the prevention of heart disease and diabetes.
Edamame beans - theses are young soy beans. They are a rich source of protein and contain all the essential amino acids, meaning they are a ‘whole’ protein source. This makes them a great addition into a plant based diet. They are a good source of fibre and contain a good level of folate and vitamin K1. They also contain the group of phytochemicals called isoflavones which have antioxidant properties.
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Francesca Grace Lancaster
Nutrition in Northwood, Rickmansworth and surrounding areas.