15 Ways to Spice Up Brown Rice

Brown Rice for Weight Loss Study 1

Replacing white rice with brown rice can have a significant impact on weight loss efforts. Whole-grain foods like brown rice have a low glycemic index, and according to a 2006 study, low glycemic index foods are most effective for weight loss. The study suggested that dietary glycemic load, and not only just overall calorie intake impacts weight loss and  blood glucose levels after eating. The researchers found that moderate reductions in glycemic load seem to boost the rate of body fat reduction.

Brown Rice for Weight Loss Study 2

In another study to determine the blood glucose response after eating a meal of ten healthy and nine type 2 diabetes participants  to brown rice in comparison to white rice, the total sugar released in vitro was 23.7 percent lesser in brown rice compared to white rice, thus decreasing the risk of weight gain. In healthy participants, the glycemic index and glycemic area were 12.1 percent and 19.8 percent  lesser in brown rice compared to white rice, whilst in diabetics, the values were 35.6 percent and 35.2 percent lesser.

Brown Rice for Weight Loss Study 3

In a study of forty overweight women between 20 and 35 years of age that were randomly divided into 2 groups who consumed meal replacements containing either white rice or mixture of brown rice and black rice, it was concluded that replacing meals with  mixed rice was superior to white rice for weight control, and improved antioxidant enzyme activity, and as such, should be recommended for diet therapy in obese women.

Brown rice is a fantastic source of magnesium, manganese, iron, selenium, as well as the vitamins B3, B6, B2 and B1. Brown rice is a great source of protein, dietary fiber, and also gamma-oryzanol.

Protein Winter Squash Waffle Recipe

Ingredients

1/2 cup roasted acorn or kabocha squash squash, mashed
1/2 cup egg whites
3 TB unsweetened almond milk
1/2 tsp. vanilla extract
2 scoop Vanilla Vegan or Whey Protein Powder
1 TBS PB2 Powder
1/3 cup oat flour
1/2 tsp. baking powder
Pinch cinnamon
Pinch salt

TOPPING

1 TBS roasted winter squash (kabocha or acorn)
1TBS Vanilla Whey or Vegan Protein
1 tsp. PB2
1/2 TB unsweetened almond milk

How to Prepare

1. Preheat oven to 400 degrees. Cut an acorn squash in half and scrape out the seeds. Place on a baking sheet and roast squash approximately 45-60 minutes, or until browned and fork tender (this can be done in advance of making the waffles, even the day before).
2. Let squash cool and scoop out flesh into a bowl and mash with a fork.
3. Combine acorn squash mash, egg whites, almond milk, and extract in a food processor and blend until smooth. Add remaining ingredients (except for topping ingredients) and blend until smooth. If batter is too thick, add additional almond milk 1 tsp. at a time until batter consistency is reached.
4. Spray a preheated waffle maker at medium-high heat with non-stick cooking spray.
5. Pour batter until the waffle maker is ¾ full. Cook until waffle maker signals it is ready. Repeat this process until all batter is used. Note: the number of waffles this recipe yields will depend upon the size of your waffle maker. Just note that the recipe nutritionals are for 2 servings.
6. While the waffles are cooking, combine all topping ingredients and mix together until smooth. Place half of the topping onto each serving of waffles. Enjoy!

Option: Sprinkle with stevia (or your preferred sweetener) for added sweetness

(Slightly modified from FitnessRx Recipe)

Homemade Healthy Protein Bar Recipes

Shakeology Breakfast Bars

These chocolatey, fiber-rich, vegan-friendly bars will help keep you satiated until lunchtime.

Total Time: 10 min.
Prep Time: 10 min.
Cook Time: None
Yield: 12 servings, 1 bar each

Ingredients:
4 scoops Chocolate Vegan Shakeology
2 cups quick-cooking old-fashioned oats
½ cup unsweetened grated coconut
¼ cup chopped raw walnuts
¼ cup raisins
1 cup unsweetened almond milk
½ cup all-natural smooth peanut butter

Preparation:
1. Combine Shakeology, oats, coconut, walnuts, and raisins in a large mixing bowl; mix well.
2. Add almond milk and peanut butter to mixture; mix well with clean hands.
3. Press mixture into 8x8-inch baking pan; cover and refrigerate for at least 3 hours.
4. Cut into 12 bars.

Nutritional Information (per serving): 

Calories: 224

Fat: 12 g

Saturated Fat: 4 g

Cholesterol: 0 mg

Sodium: 152 mg

Carbohydrate: 21 g

Fiber: 5 g

Sugar: 6 g

Protein: 10 g

Shakeology Sunshine Bars

Chocolate, honey, and bananas blend together to create this delicious snack.

Total Time: 3 hrs., 10 min.
Prep Time: 10 min.
Cook Time: None
Yield: 10 bars

Ingredients:
2 scoops Chocolate Shakeology
1 cup egg white powder
2 cups old-fashioned rolled oats
2 Tbsp. wheat germ
2 Tbsp. flax seed
1 tsp. ground cinnamon
½ cup unsweetened almond milk
¼ cup raw honey
¼ cup all-natural almond butter
2 ripe medium bananas, mashed
Nonstick cooking spray

Preparation:
1. Combine Shakeology, egg white powder, oats, wheat germ, flax seed, and cinnamon in a large bowl; mix well.
2. Add almond milk, honey, almond butter, and bananas; mix well with a spatula or clean hands.
1. Place in an 8 x 8-inch pan that is lightly coated with spray. Cover with plastic wrap and press down to flatten into pan. Refrigerate for 3 hours.
3. Cut into 12 bars.

Nutritional Information (per serving):

Calories: 182

Fat: 5 g

Saturated Fat: 1 g

Cholesterol: 0 mg

Sodium: 107 mg

Carbohydrate: 25 g

Fiber: 4 g

Sugar: 10 g

Protein: 12 g