What am I bringing to the 4th of July potluck? I suppose I better bring this- I know its the hostess’s favorite! Oh yay- it will even provide “resistant starch”, a prebiotic that helps us to have a healthy gut. (Healthy gut, happy life, isn’t that how the saying goes?!) (For the scientist in you, cooking and cooling starches like potatoes and rice reduces the carb load, reduces glucose response, and improves insulin sensitivity, all with a healthy dose of prebiotics. Mark’s Daily Apple goes into more detail.)
(There’s a video here, on how to make Hawaiian Rice Salad :D)
This Hawaiian recipe is a tropical combination of flavors and textures. Rice salads and pilafs are great for large gatherings; and for the vegans in the crowd. This dish can be served at room temperature– convenient! Serve 8 or so.
- 3 c. water
- 2 c. white rice*
- 1/4 c. coconut oil
- 1/3 c. sweetened dried mango (or substitute sweetened dried pineapple)
- 1/4 c. Macadamia nuts, raw
- 1/4 c. Italian Parsley
- 1/4 c. cilantro
- 2 TBS. frozen pineapple juice concentrate
- 1/2 tsp. salt
- 1/3 c. sweetened coconut (optional)
1. A day ahead (or earlier in the day), cook the rice, so it has time to cool. Bring to boil: > 3 c. water
2. Add to boiling water, stirring once, then let simmer, unstirred, for 20 minutes or so: > 2 c. white rice*
3. Remove rice from heat. Stir into rice: > 1/4 c. coconut oil
4. Leave lid on; refrigerate rice until chilled.
5. Prep the following ingredients, so the whole dish can be tossed together at serving time. Chop the following: > 1/3 c. sweetened dried mango (or substitute sweetened dried pineapple) > 1/4 c. Macadamia nuts, raw > 1/4 c. Italian Parsley > 1/4 c. cilantro
6. Close to serving time, add: > All the chopped ingredients (nuts, fruit, herbs) > 2 TBS. frozen pineapple juice concentrate > 1/2 tsp. salt
7. Turn the mixed ingredients out into a serving bowl. Garnish with: > 1/3 c. sweetened coconut, toasted (broil for 2-3 minutes, or bake 10 minutes or so, watching carefully)
8. Serve dish at room temperature.
*Substitute brown rice for white rice if desired; just use 4 c. water to the 2 c. rice, and increase cooking time to 40 minutes