Step 1: Place the nuts on a baking tray, and roast for 10 minutes, or until light brown in colour. Remove and allow to cool, before roughly chopping. Add the fish to the simmering sauce. Turn the heat down and put the lid on. Depending on how chunky or cold the fish is, it should take 3–5 minutes to cook in this gentle heat. Remove the pan from the heat, take off the lid and leave to stand for a further 2 minutes. This means that the glucose inside each grain takes longer to be absorbed by the body, helping you to keep control of your sugar levels and reducing hunger. 15 Measure all the spices into a little bowl, and then peel the sweet potato and cut into 1cm dice, and leave to one side. Finely chop the tender stalks from the bunch of coriander, to give yourself 3 tablespoonsful. Peel and finely grate the ginger, to give you 1 teaspoonful, and peel the garlic. Peel and roughly chop the onion. Fill a measuring jug with 400ml cold water.

There are three basic techniques that can be used for cooking almost all hard grains – the absorption method, the pasta method, and the pilaf method. Once the rice is ready, you can use it in any dish in which you would use brown rice, such as in a grain bowl, stir-fry, salad, or rice pudding. Summary In a saucepan, heat the oil over medium heat. Add the onion, and cook stirring occasionally until the onion is translucent for about 2 minutes then add the garlic and cook for about 30 seconds. To keep the rice from becoming gummy when cooking, it’s recommended to rinse the rice under cool water before cooking to remove some of the extra starch on the surface.

Take off the heat and let it stand covered for about 5 to 10 minutes, then fluff with a fork and serve. Troubleshooting:

Scoop out and set aside a cup of the cooking water before draining the rice. Spread out the rice on a baking sheet to cool (see Make Ahead). Antioxidants can be found in a wide variety of nuts, fruits, and vegetables – in fact, here are six other foods that are high in antioxidants you might want to bring into your kitchen. There is strong evidence that diets with high levels of fibre can aid digestion, prevent constipation, and is associated with the prevention of cardiovascular diseases. 21 Tip in the diced sweet potato, and stir into the spiced onion over medium heat for a minute or so. Add the tinned tomatoes, and half fill the empty cans with your water and swill out into the pan. Take off the heat and let it stand covered for about 5 to 10 minutes then fluffwith a fork and serve.Bring a large saucepan of salted water to the boil. Drain the rice, then add it to the pan. Cook for 30-35 minutes until al dente (it should still have a bit of bite). Enjoy with all your favourite additions, whether it’s meat, tofu, or more antioxidant-rich vegetables! However, it has been grown in many parts of Asia for centuries and was once only allowed to be eaten by Asian royalty. Summary And this, in turn, depends on your cooking environment, such as the saucepan and lid you are using, the humidity in your area, the altitude you live in, etc.

Heat 4 tbsp of the olive oil in a frying pan over a medium heat and cook the shallots for 5 minutes. Transfer the shallots and the cooking oil to a food processor with the tuna, cannellini beans, fennel seeds, white wine vinegar, mascarpone, capers, peppercorns and orange juice. Whizz to form a sauce with a spoonable consistency. Set aside until ready to serve (see Make Ahead).One study in 120 adults with high cholesterol levels found that taking two 80-mg anthocyanin capsules per day for 12 weeks resulted in significantly improved HDL (good) cholesterol levels and significantly reduced LDL (bad) cholesterol levels ( 19). It is part of the species known as “Oryza sativa” and it is believed to have originated in Japan before spreading to ancient China and becoming the “Forbidden Rice,” only available to those in Chinese Imperial Court. In particular, lutein and zeaxanthin have been shown to help protect the retina by filtering out harmful blue light waves ( 22). Store – Refrigerate leftovers, covered, for up to 1 day. Reheat in microwave or saucepan, adding extra water if needed, until piping hot. Fish will be flakes rather than pieces on reheating.