Paint it, Black

I have been known to marvel at the vibrant colors and patterns found in plants and vegetables.  When wandering grocery store aisles, the sight of a purple carrot, neon lentil, or the bright thick stems of a bunch of rainbow chard are sure to have me reworking my grocery list to plan a meal around that color scheme. When it comes to the ends of the color spectrum I am torn however, as charred toast and bleached flour aren’t exactly nutritional superstars.

Rice, like so many other plants we know and love, comes in all sorts of colors and shapes, each variation changing the way it cooks, holds, and tastes. This grain has nourished and sustained mankind for longer than we can even imagine thanks to its high carbohydrate content and it’s ability to grow anywhere. Today, we mostly see fortified white rice, made through a process of removing the bran and hull from the rice then adding back the nutrients lost with the outer parts of the grain. So why remove the healthiest part, just to try and add it back? Turns out brown rice, or rice with the healthy hull and bran intact, does not keep nearly as long as processed white rice, and for a crop meant to save billions of people in times of draught and famine, a long shelf life is crucial. However, for those of us with the good fortune to be picky with what we eat, choosing brown rice is a great way to get iron (ladies), fiber, and tons of other vitamins and minerals. While not everyone agrees, I much prefer the nutty taste of whole grain rice, like brown, and my new best friend…black rice.

Black rice is high in complex carbohydrates and high quality protein while being very low in fat and calories. Because it is most often sold as a whole grain (yay) we get all the trace minerals and fiber making it a fabulous digestive aid and cholesterol reducer. Most whole grain rice varietys offer these same benefits but the little black outfit this rice wears makes it oh so very sexy. The black color is actually a deep purple which is created by anthocyanin, a powerful phytonutrient and antioxident also found in blueberries, grapes, and acai berries. Anthocyanin has been known to protect against heart disease, cancer, and free radical damage to the eyes and skin with recent studies showing it's potential to protect from diseases caused by inflammation, such as diabetes. This rice is traditionally known as "forbidden" rice because in ancient China it was grown only to be consumed by the emperor. It was believed to be an elixer of health and far superior to white rice, so anyone found to be growing or consuming it was to be punished to the harshest extent stealing the emperor's health. I told you it was sexy....

You know what else I think is sexy....sushi. I love the idea of combining seaweed with raw vegetables and a healthy grain, like brown rice, but when I saw the black I decided I had to give sushi making a go just for the visuals if not the awesome health factor. 

Black Rice Sushi

Black Rice

Organic Sushi Nori

 In mine:

Avocado

Cucumber

Carrot

Kale

Sprouts

Fresh Parsley & Mint

Get creative! One idea I was loving is fruity sushi with a cool combo like mango apple kiwi and the whole time I was making these I was wishing for a nice little mango slice to put in. Also to add more flavor pull a marination trick with the carrots, cukes, and kale just like I did with carrots in my summer rolls. 

Cooking black rice

2 cups black rice

4 cups water

pinch of salt

sesame seeds

1/2 tsp brown rice syrup 

Rinse the rice once then place it in a bowl and cover it in cool clean water, allowing it to soak overnight. Drain the rice then combine with water and salt and bring it all to a boil at high heat. Once it boils, reduce heat to a simmer and cover with a nice tight lid. Let it simmer for about 15 minutes, then taste for doneness. It should be soft and chewy.

For sushi making, I let the rice cook a little longer, about 25 minutes, as the rice will get a bit stickier.

Once its cooked, mix in sesame seeds and a tiny touch of brown rice syrup. 

To make the Sushi 

1.     Feel the nori sheet for the rough or smooth side and lay it with the rough side facing up on the mat

2.     Keeping your hands wet, make a rice ball and place it in the middle of the nori sheet. Start gently spreading the rice in an even layer over the nori either with your hands or I like to use a wooden spoon, leaving the upper margin (about 2cm) uncovered.

3.     Starting placing your ingredients in an even line along one egde of the sheet. Make sure you don’t try and stuff too much in as it will make the rolling process much harder. I am guilty of this as you can see from the picture, and had to go back and take some things out.

4.     Begin to roll the sushi in steps, stopping at the end of every roll and squeezing firmly along the whole thing. You should keep a very tight grip and apply pressure at all times while rolling the sushi. Continue to roll in these steps until you reach the end of the mat.

5.     Using a wet knife, cut the sushi into about 6 pieces and there ya go!

I won't lie...I was not that great at sushi making. It worked out nicely for the pictures but they did not exactly hold up well in terms of eating. So for any of you that share my little problem may I suggest the deconstructed sushi bowl aka all the ingredients for sushi in a bowl. I personally love sushi bowls and make them for dinner all the time as its a wonderful, healthy, and partially raw one dish meal.