Cilantro & Lime Bone Broth Rice
Rice is a versatile, gluten-free source of fiber that is both satiating and easy to prepare! When cooked properly, rice can offer a multitude of health benefits that support the gut microbiome. Specifically, rice can literally transform, or “retrograde,” its starch molecules from simple starches to a slow-digesting fiber, called a “type 3 resistant starch.” This only occurs when rice is fully cooked and then cooled (for at least 24 hours), and then eaten again once reheated (hello, healthy leftovers!). This type of starch is the most beneficial for our microbiome because it provides prebiotic fiber to feed the good bacteria in our gut and keep them healthy. Additionally, type 3 resistant starch is absorbed much more slowly in the small intestine than simple starches and provides prolonged, sustained energy without the typical spike in blood glucose commonly experienced after eating simple carbs.
To increase the nutritional benefits even further, this recipe replaces plain water with mineral-rich bone broth as the cooking liquid. Bone broth is full of gut-supporting nutrients such as collagen, amino acids, electrolytes, and minerals and adds a delicious and nutritious flavor profile to this meal.
For this recipe, we incorporate the cooling properties of cilantro to offset the spicy heat from Spicy Pluck, while adding in a balance of fresh zesty lime juice and smooth extra virgin olive oil to round out the dish.
Nicole Sheehan
