One of the most popular healthy lifestyle suggestions is to make a switch from refined carbs to healthier whole grains. From standard pasta to whole wheat pasta. From white bread to whole wheat bread. And from white rice to brown rice. These changes are often simple and interchangeable, requiring little modifications to achieve desired results. When substituting short grain brown rice for the traditional short grain white rice in sushi applications, the conversion requires a bit more than swapping the rice. But with a little know how, the results can be quite tasty. Here’s what you need to know: To rinse or not to rinse. White rice requires rinsing until the water runs clear to eliminate starches. When using brown rice, it is not necessary to rinse the rice as much. One rinsing will do the trick. White rice should be drained to ensure that the excess water does not affect the amount of cooking liquid. Brown rice does not have to be drained. When steaming white rice, less water than rice is used.

With brown rice, you will use a one to three ratio of rice to water. Brown sushi rice is less sticky than traditional sushi rice and works best in hand rolls and other rolls where the seaweed rather than rice is on the outside. 1 cup short grain brown rice 1/2 cup plain, unseasoned rice vinegar 1/4 cup raw honey 1/2 TBSP sea salt In a medium sized bowl, run cold water over rice and swish gently before draining. Place rinsed rice in a rice cooker with 3 cups cool water. Press start and DO NOT OPEN LID FOR EXACTLY 40 MINUTES. While rice is steaming, whisk rice vinegar, honey and salt in a non metal bowl until mixed well. Dampen a wooden cutting board or bowl. (If using plastic, do not dampen. Never use metal for mixing sushi rice.) When the rice has steamed for exactly 40 minutes, place on the cutting board or in the bowl. Toss rice with about 1/4 cup the dressing or more to taste. Smooth rice in a thin layer and allow to cool completely. Makes 2 1/2 cups rice.

Brown rice is not traditionally used for sushi in Japan, but since it's such a healthy whole grain, we've decided to bend the rules. You'll have leftover vegetables, which are great for salads. Active time: 25 min Start to finish: 1 1/4 hrShareShare “Vegetarian Brown Rice Sushi Rolls” on FacebookShare “Vegetarian Brown Rice Sushi Rolls” on TwitterShare “Vegetarian Brown Rice Sushi Rolls” on PinterestShare “Vegetarian Brown Rice Sushi Rolls” on Google+Email “Vegetarian Brown Rice Sushi Rolls”where to buy crab for sushi YieldMakes 1 servingIngredientsScant 2/3 cup short-grain brown rice*1 cup plus 1 teaspoon water2 teaspoons soy sauce2 tablespoons seasoned rice vinegar**1 teaspoon wasabi powder**2 (8 1/4- by 7 1/4-inch) sheets roasted nori** (dried laver)1/2 Kirby cucumber, peeled, seeded, and cut into 1/16-inch-thick matchsticks1/2 carrot, cut into 1/16-inch-thick matchsticks1/2 firm-ripe small California avocado3/4 oz radish sprouts*best food delivery metro manila

, roots trimmedSpecial equipment: a bamboo sushi mat**Accompaniments: soy sauce for dipping; sliced gari ** (pickled ginger)Preparation Rinse rice well and bring to a boil with 1 cup water and 1 teaspoon soy sauce in a 1- to 1 1/2-quart heavy saucepan, then reduce heat to very low and simmer, tightly covered, until water is absorbed, about 40 minutes. can i buy sushi at walmartRemove from heat and let rice stand, covered, 10 minutes.vua bep sushi doc online While rice is standing, stir together vinegar and remaining teaspoon soy sauce.where to buy sushi rice in the philippines Transfer rice to a wide nonmetal bowl (preferably wood, ceramic, or glass) and sprinkle with vinegar mixture, tossing gently with a large spoon to combine. sushi san francisco richmond district

Cool rice, tossing occasionally, about 15 minutes. Stir together wasabi and remaining teaspoon water to form a stiff paste. Let stand at least 15 minutes (to allow flavors to develop). Place sushi mat on a work surface with slats running crosswise. how to eat sushi and lose weightArrange 1 sheet nori, shiny side down, on mat, lining up a long edge of sheet with edge of mat nearest you. Using damp fingers, gently press half of rice (about 3/4 cup) onto nori in 1 layer, leaving a 1 3/4-inch border on side farthest from you. Arrange half of cucumber in an even strip horizontally across rice, starting 1 inch from side nearest you. (You may need to cut pieces to fit from side to side.) Arrange half of carrot just above cucumber in same manner. Peel avocado half and cut lengthwise into thin slices, then arrange half of slices just above carrot in same manner. Repeat with radish sprouts, letting some sprout tops extend beyond edge.

Beginning with edge nearest you, lift mat up with your thumbs, holding filling in place with your fingers, and fold mat over filling so that upper and lower edges of rice meet, then squeeze gently but firmly along length of roll, tugging edge of mat farthest from you to tighten. (Nori border will still be flat on mat.) Open mat and roll log forward to seal with nori border. (Moisture from rice will seal roll.) Transfer roll, seam side down, to a cutting board. Make second log in same manner, then cut each log crosswise into 6 pieces with a wet thin-bladed knife. Serve with wasabi paste, soy sauce, and ginger.White rice is a great source of carbohydrate – in moderation and at the right time of day.  And we all know that coconut oil provides useful energy on the Bulletproof Diet. But what about the two together?  New research on what happens when you cook rice with coconut oil might blow your mind! Cyclical fat burning (ketosis) with occasional carbs is an important part of the Bulletproof Diet (download the Bulletproof Diet Roadmap for free here), and white rice is one of the most Bulletproof carbs around.

Turning brown rice into white rice removes phytate – an anti-nutrient that stops us from absorbing minerals – and leaves both a clean source of starch and an excellent base for several easy meals.  It also reduces arsenic – brown rice was found to have up to 80 times more arsenic than white rice. White rice is the perfect vehicle for all kinds of tasty things: bacon, grass-fed butter, veggies…the list goes on. With so many delicious additions you might find it easy to overindulge on rice, and too much rice too often is no good. Your body converts white rice to glucose quickly, which is why too much of it, like too much of any carbohydrate, can trigger insulin resistance, fatigue, weight gain, and a host of other issues. But what if you could hack your white rice to avoid this problem? What if you could decrease its glycemic index, increase its health benefits, and make it more Bulletproof, all with a simple change to the way you cook it? Well, some new observations imply that you can, and it’s very easy to do.

All it takes is a little coconut oil. While it’s not a very efficient way to get true biological MCTs, coconut oil serves an important role in your diet. It may not boost your brain and metabolism like Brain Octane Oil, but it’s an excellent source of cheap and abundant lauric acid, and it’s a beneficial addition to any diet. According to a group of researchers who presented at The American Chemical Society in spring 2015, coconut oil may also be the key to upgrading your rice.  Though the research on this is still preliminary, the results look promising, and doing it now doesn’t appear to have any risk. The researchers steamed rice normally, making just two modest changes: they added coconut oil before cooking the rice, and afterward they cooled the rice down in a fridge. Researchers already knew that cooked-and cooled or parboiled rice were higher in resistant starch than freshly-steamed rice. The results were profound, though not for the reason the researchers report.  

The team focuses on the fact that the calories in the rice decreased by 10-12%, and they’re optimistic that with more research, they can raise that number to 60%.[1] However, if you’ve been reading about the Bulletproof Diet you know that calories don’t matter compared to hormones, and that when it comes to your health, quality trumps quantity. But it’s nice to be able to eat a lot more rice without overloading on carbs! So you don’t need to pay a lot of attention to the decreased calories themselves – but you DO want to care about the reason behind the decrease in calories. When you cook coconut oil and rice together, the oil binds to the digestible starch in the rice – that’s the starch that converts to glucose. Once bound with the oil, the digestible starch begins to crystallize, creating another form of starch: the resistant variety. The researchers found that cooling the rice after cooking it promoted crystallization, leading to a shocking 10 to 15-fold increase in resistant starch compared to normally prepared white rice.

They haven’t published their study yet, but the preliminary research shows promise. Resistant starch can be helpful for some people, although loading up on potato starch and the like isn’t a great strategy for many of us. (Read up on resistant starch here.) In short: taken as a supplement, it can improve insulin sensitivity, enhance sleep quality, increase energy levels, and promote mental clarity. Listen to Bulletproof Radio #117 with Dr. Grace Liu to learn more about resistant starch. When it comes resistant starch in rice, there is another benefit. Our bodies convert digestible starch into glucose, which raises blood sugar levels. Humans don’t digest resistant starch, on the other hand, so it doesn’t raise blood glucose at all. In fact, for some people, certain types of resistant starch can lower glucose and insulin levels after meals[2]. For others, it causes digestive distress. The benefit of cooking rice with coconut oil, therefore, is twofold: The result is lower-carb rice.

It’s a strange and paradoxical concept, but it’s appealing. With a significantly lower glycemic index, rice no longer has to be limited to an occasional treat. If you love rice as your carbohydrate source, rejoice! Delicious cooled rice dishes like sushi are already a good choice, and you can step that up a lot more if you cook the rice yourself (and if you’ve never made your own sushi, try it; it’s a blast). Enjoy this quick dessert recipe. It’s appropriate for days when you are going to dip out of ketosis, but it won’t spike your blood sugar the way junk food or sugar would.  If you eat a little in the evening, you may experience an amazing boost in sleep quality, as the late Quantified Self Seth Roberts and I discussed. Thanks for reading, and stay Bulletproof! 1) Bring water to a boil. 2) Rinse rice well in cold water and drain. 2) Add rice and coconut oil, reduce heat to low, cover, and cook for 20 minutes. 3) Remove rice from heat and immediately transfer it to the fridge.