Balsamic Vegetables and Rice
Simple, straightforward, and delicious! As with most of my recipes, feel free to play around with different types of veggies if you don’t have/like the ones I used (substitutions could include broccoli, sweet potatoes, bell peppers, mushrooms, eggplant, etc.). As for rice, use whole grain instead of white! According to research (videos below): “A meta-analysis of seven cohort studies following 350,000 people for up to 20 years found that higher consumption of white rice was associated with a significantly increased risk of type 2 diabetes…They estimated each serving per day of white rice was associated with an 11% increase in risk of diabetes.” Surprisingly, insulin spikes were exacerbated when the white rice was consumed with animal protein. Brown rice, on the other hand, has the opposite effect: it’s estimated that “replacing even just a third of a serving per day of white rice with the same amount of brown rice might lower diabetes risk 16%.”
If White Rice is Linked to Diabetes, What About China? https://youtu.be/4aFxzAZdv7Y
Is it Worth Switching from White Rice to Brown? https://youtu.be/nfxDhpEAgYQ
- Water or vegetable broth for sautéing vegetables
- 1 chopped onion
- 3 minced garlic cloves
- 10 oz butternut squash (½ inch cubes)
- 1 cup beans of choice (canned, cooked, or frozen- I used shelled frozen edamame)
- 1 zucchini cut into rounds or strips
- 1 cup baby carrots (I microwaved mine for a couple minutes first to help speed cooking)
- 8 oz chopped spinach (I used frozen)
- ¼ cup balsamic vinegar
- 2-3 tbsp soy sauce/liquid aminos or to taste
- 2 tbsp maple syrup
- ½ tsp dried thyme (or 2 tbsp fresh)
- ½ tsp dried basil (or 2 tbsp fresh)
- ¼ tsp dried rosemary (or 1 tbsp fresh)
- 2 to 3 cups cooked whole grain rice for serving (I used a wild/brown/black rice mix)
- Sauté onion in a few tbsp. water or broth over medium heat for a few minutes until soft. Add garlic and cook for another minute or two, adding more water as necessary.
- Add in chopped vegetables and cook for 10 -15 minutes, stirring occasionally and adding water as needed until the vegetables are soft.
- In a separate bowl, whisk together the vinegar, soy sauce, syrup, and herbs for the sauce.
- Add the sauce to the vegetables and cook another couple of minutes to heat through.
- Serve over rice.