CILANTRO LIME WHITE RICE

Ingredients:
1 c white rice
2 c water
1 TBSP olive oil
pinch of salt
Juice of 1 lime
2 TBSP cilantro, finely chopped

Process:
Rinse and drain rice in a strainer
Put water in a pot and place on stove on high until it begins to boil
Add the oil and salt to boiling water and stir
Add rice to the pot
Once the water reaches a boil again, cover and reduce to low
Let simmer for about 15 minutes until all of the water is absorbed
I stir my rice only once while it cooks, usually after about 10 minutes or so
Once the water is absorbed, remove the rice from heat
Add in the chopped cilantro and lime juice, stir just until it's mixed 

Just in case you are getting bored of the coconut rice, this is another great, simple rice recipe that goes well with a lot of different proteins. I would highly recommend it in a bowl with taco season flavored ground meat and some guac, YUM!

3 TBSP rice = 1 Carb Block

RICE!!! GOOD? BAD? WHITE? BROWN?

Let's keep it real -- pros & cons from a performance fueling perspective

White vs Brown?

More than half of the world depends on rice as a carbohydrate supply but there are so many mixed perceptions in the fitness, paleo, zone, crossfit world so a lot of people will stay away from rice because they don't have any answers. I don't have 'answers' but I do have a viewpoint.. and here it is.. simple and sweet. 

Athletes need carbohydrates to generate energy, feed their muscles, promote recovery and ultimately - fuel their workouts. Therefore, rice is a good option for meeting these needs. It is a whole food with the following benefits:

• plenty of essential nutrients and minerals 
• non-allergenic, gluten-free
• easily digested

From a zone perspective, rice is calorically dense (3TBSP = 1 Carb Block) so it helps to make those 3, 4 or 5 block meals seem 'smaller' so you don't feel like you have to eat a MILLION vegetables. Also, it's easy to make a TON at once, so you can make one batch and you are set for the week. 

*Keep in mind, this is just my perspective. I do not claim to be a Dr. or nutritionist but can only speak from my experience. As an athlete who trains ~15-20 hours a week, I found that I could not get enough carbs from vegetables alone. I need the dense carbs to help give my body the calories and energy it needs to keep up with the demands that I put on it.*

I will have my rice in my lunch that way my body has time to digest it before my evening training and session but my body has plenty of time to fully digest it before I go to sleep for the night. This is the time that I have found works best for me, every body responds differently.

White vs Brown

So you have decided to try rice.. now which one? white? brown? There are a lot of conflicting views out there about which is better. They are essentially the same thing with minimal nutritional differences so choose whichever tastes best to you! I eat white based on the 'nitty gritty details' note below and the fact that I think it tastes better.

Nitty gritty details: Brown rice is a less processed version of white rice. Brown rice possesses an outer hull that has been removed from white rice. It takes slightly longer for the body to break down and process the brown rice, resulting in decreased insulin response.  White rice is absorbed into the bloodstream faster which may actually be beneficial to athletes to who are looking to feed their hungry muscles. However, the difference between the digestion/absorption rates are fairly insignificant, hence all of the conflict on the issue. 

Click here for a link to my simple but yummy COCONUT WHITE RICE RECIPE

SIMPLE COCONUT WHITE RICE

(Recipe will usually make about 2-2.5 cups cooked)

MMMM.... rice....

Ingredients:

1 cup white rice, rinsed
1 Tbsp coconut oil
1/2 cup coconut milk (here is the link to the one I buy but you can also find it at most grocery stores, I just like this one since it's just made out of coconut milk -- nothing else!)
1 1/2 cup water
sea salt


Process:
Add the water and coconut milk to a medium pot over medium heat until it reaches a slight boil
In the meantime, rinse your rice in a strainer
Once the water/coconut milk combo is boiling add in the coconut oil (this will help prevent the rice from sticking and adds to the coconut flavor... win!) and a pinch of sea salt
Stir a couple times until it's all combined
Add in your rice, cover and reduce to a simmer
Let it simmer for about 15 minutes until all of the liquid is absorbed
I will usually stir it once or twice during the process to help keep the rice fluffy
Once the water is absorbed, turn off the heat, remove the lid, gently stir with a spoon and let stand for about 10 mins


**This is such a simple recipe that pairs well with almost every other protein and vegetable that I make for the week. I make one big batch at the beginning of the week and we're set.
I will mix it with my greens during my lunch as a side for my usual salad and Max loves to pair it with his beef, chicken, sausage, or fish for his dinner. You can easily scale and adjust the ingredients to make the appropriate amount for your needs. 

3 TBSP white rice = 1 block of carbs