Brown Rice Salad. (Mediterranean recipe)

Brown rice is a rich source of phenols and flavonoids, two types of antioxidants that help reduce damage to cells and reduce the risk of premature aging. https://www.health.com/nutrition/is-brown-rice-healthy

Brown rice is also is a good source of  many vitamins and minerals such as – calcium, iron, manganese, magnesium, phosphorus, selenium, vitamin B1 (thiamine) & B6 (pyridoxine).

Green bell pepper – vitamin C , B6 (Pyridoxin),  vitamin K & E, potassium, folate.

Brown Rice Salad Ingredients:

• 1 cup brown rice -uncooked & rinsed
• 2 cups water
• 1 teaspoon olive oil
• ¼ teaspoon salt
• 2 cups spinach – chopped
• 1 cup grape tomatoes (or cherry tomatoes) – quartered
• 1–2 small Persian cucumbers – diced
• ½ medium green bell pepper – diced
• ¼ cup red onions – diced
• ¼ cup kalamata olives – sliced or chopped
• ¼ cup feta cheese – crumbled

Dressing:

• 2 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 1 clove garlic – pressed or minced
• ¼ teaspoon
• ½ teaspoon salt
• ¼ teaspoon ground black pepper

 Brown Rice Salad Instructions:

1. Add rice, water, oil, and salt to a medium saucepan and bring to a boil over high heat. Turn the heat down to low, cover, and simmer for 40 minutes.
2. Remove from heat and allow rice to absorb the steam for another 10 minutes (still covered).
3. Uncover and fluff with a fork. Allow the rice to cool down to room temperature or place it to the refrigerator for 10-15 minutes to cool down quickly.
4. In a large mixing bowl, combine the cooled rice, spinach, tomatoes, cucumber, bell pepper, red onions, olives, and feta cheese.
5. In a small bowl make the dressing by combining and stirring together olive oil, lemon juice, garlic, oregano, salt, and pepper.
6. Pour the dressing over the salad and toss to combine.
7. Serve immediately at room temperature or chill in the fridge and serve cold.

Summary:

The brown rice mediterranean salad is not only very tasty & light on the stomach, but also is packed full of vitamins, minerals, antioxidants, phenols, flavonoids, essential fatty acids, also high in fibre which helps with digestion & bowels. https://www.nutritionalhealthenterprises.com/health-benefits-of-a-mediterranean-diet/

Research supports the use of the Mediterranean diet as a healthy eating pattern for the prevention of cardiovascular diseases, increasing lifespan & healthy aging.

To enhance even more, add avocado & sauerkraut  to the salad. Sauerkraut contains probiotic bacteria, which is good for your gut.

Some nutrients in sauerkraut may contribute to improved heart health, bone health, immune function, and inflammation.