A gluten-free Good Food Diet rice dish - high in fibre and rich in Omega 3 fatty acids
Want to boost your fibre and Omega 3 intake and at the same time enjoy a delicious, comforting dish? Yes, you can!
This rustic rice dish with its smoky bacon and walnut flavours, balanced by fresh, raw Rosa tomatoes, is packed with fibre goodness, protein, good-for-you oils, vitamins and minerals. The walnuts provide the Omega 3 fatty acids, essential for brain function and protection against lifestyle and inflammatory diseases.
Serve this easy-to-make rice dish in bowls as a meal on its own. It also teams up beautifully with meat, chicken or fish. Try it with beef fillet, grilled salmon, braaied chicken, venison stew, lamb kebabs… the list is endless.
The Good Food Diet philosophy: Food is good - but good food is better
I call this dish wellness food. It forms part of my Good Food Diet philosophy: to eat food that is good for you and that satisfies your senses. I believe it is the only way to maintain a wellness lifestyle. You should never feel deprived. A healthy diet should not be too restrictive and healthy food should never be dull and boring - in the long run it is just not sustainable.
For exciting recipe options, check out my other wellness and gluten-free recipes on this site. You can also book a one-on-one gluten-free lifestyle consultation or attend a Good Food Diet wellness cooking class or a Good Food Diet gluten-free cooking class (more about this lower down on page).
This rustic bacon and walnut brown rice is:
- Heart-friendly
- Diabetic-friendly
- Fibre-rich
- Wheat-free (if you use wheat-free soy sauce)
- Gluten-free (if you use gluten-free soy sauce)
- Dairy-free
- Egg-free
HOW TO MAKE RUSTIC BACON AND WALNUT BROWN RICE
- 250 ml (1 cup) uncooked brown & wild rice (you can also use brown Basmati rice or any other brown rice)
- 100 g packet of walnuts
- 15 ml (1 tbsp) olive oil
- 1 large onion, coarsely chopped
- 250 g lean streaky bacon, coarsely chopped
- 10 ml (2 tsp) freshly crushed garlic
- 20 ml (4 tsp) soy sauce
- 200 g - 250 g (a small punnet) ripe, red Rosa tomatoes, cut in half lengthwise
- freshly milled black pepper
Method
Step 1: Cook the rice. Rinse and drain well. Set aside.
Step 2: Cut a small corner off the top of the walnut packet to let the air out. Squeeze the packet with your hands to lightly crush the walnuts. They should still be very coarse. This method is much quicker than chopping or breaking the nuts individually. However, it only works with soft nuts such as walnuts.
Step 3: Heat the oil in a large frying pan or pot. Fry the onion and bacon. Add the garlic and stir-fry for 1 minute. Stir in the cooked rice and crushed walnuts. Add the soy sauce and stir through until completely mixed.
Step 4: Remove from the heat and stir in the halved tomatoes. The tomatoes should not be cooked. Generously season with black pepper. This rice tastes best if eaten while still hot, but it can also be served at room temperature.
Enough for 6 generous servings.
GOOD FOOD DIET GLUTEN-FREE AND WELLNESS COOKING CLASSES AND CONSULTATIONS
Dalene Crafford is a professional food stylist, recipe developer, cookery team-build presenter and developer of the Good Food Diet.
With Dalene's Good Food Diet recipes you can enjoy a healthy lifestyle without sacrificing the pleasures of delicious food. Perfect for those who want to control their health or dietary conditions such as blood pressure, cholesterol, diabetes, overweight, food allergies and intolerances (e.g. gluten or lactose).
Good Food Diet recipes are wellness recipes, developed for busy people on the go. They are quick, easy, foolproof and scrumptious! Use them for your family's daily meals and for entertaining.
- Gluten-free cooking classes in Cape Town: Attend a Good Food Diet gluten-free cooking class and learn how to make great-tasting gluten-free food that your family and friends will love.
- Dalene also offers one-on-one consultations with lots of practical advice to help you to follow an exciting and enjoyable gluten-free lifestyle.
- Wellness cooking classes in Cape Town: Attend a Good Food Diet wellness cooking class and learn how to make food that's robust, delicious and healthy. Get a taste of Dalene's recipes at www.conca.co.za.
Contact Dalene at
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or on 021 913 4457 or 082 562 9787.