Elevate your afternoon energy levels with my Brown Rice Salad.
Many women turn away from grains these days for various reasons, but some wholegrains are good for us, especially when it comes to our energy levels in menopause, and this includes brown rice. Grains have been promoted to be included as one of the important components of a healthy diet because of the relationship between the regular consumption of whole-grain foods and reduced risk of chronic diseases. Rice is a staple food, which has been widely consumed for centuries by many Asian countries, so why don’t we consume it too?
Studies have suggested that brown rice is associated with a wide range of energy and health benefits, including anti-diabetic, anti-cholesterol, cardioprotective and antioxidant benefits. But perhaps the most important aspect of adding brown rice to our daily diet is that it gives us more energy.
Brown rice has a large amount of plant lignans, which help form plant cell walls. These lignans are also believed to protect humans against various diseases, including heart disease. It’s also high in magnesium – a mineral that is crucial to our muscle and nerve function as we age.
Magnesium helps maintain normal heart rhythm, and scientific studies show that heart health in both men and women is significantly improved with an increased dietary intake of magnesium.
Brown rice is also high in selenium, which is known to be deficient in New Zealand and Australian soils. But perhaps the best reason for adding my Brown Rice Salad to your day is to prevent the afternoon energy crashes. Brown rice is low glycemic index rated and assists your body to regulate blood sugar levels which is what you need to get through your busy day. I hope that you enjoy this wonderful creation that I put together when my own energy levels went to rock-bottom during menopause.
MyMT™ Brown Rice Salad
Ingredients – makes enough for 3-4 people
2 cups of organic brown rice
Chopped spring onions
2 stalks of celery, chopped
1 carrot, chopped
1 apple, chopped
1 red pepper, chopped
Canned chickpeas (optional)
A handful of spinach leaves
A handful of raisins, dates and walnuts (or almonds)
2 lemons juiced, 4 – 6 tbsp olive oil.
- Cook brown rice according to the packet. I try to purchase organic brown rice.
- When it is cold, place as much as you need into a salad bowl and mix in all the salad ingredients.
- Make a dressing of olive oil and fresh lemon juice, and add to the salad.