MARCH 2025

Happy March!

It is the month of the Spring equinox, the snow melt, and the in-between season that many of us just want to rush through. Let's slow down. Let's mirror our movements with those of the Earth around us.

"Nature does not rush yet everything is accomplished" ~ Lao Tzu

You know, those vibes?

As I write this, the world outside my window is still white, but I know what is stirring underneath it all. Going at its own deliciously gradual pace, the soil soaking up all the melting snow to moisten seeds that will germinate in the darkness. Another cycle begins! This is the true New Year - we made it!

Since most of us are eating out of our pantries in March (long gone are the days of fresh green shoots and sprouts and autumn's harvest), dried staples like brown rice make a nourishing foundation for meals, especially when we can transform them into something new!

I discovered a really fun way of using brown rice - roasting it in the oven until crispy! And, oh my goodness, it is truly addictive and so versatile. I've been using it in salads like the one I am sharing today, but also to top soups and stews, add it to eggs, and as a garnish for roasted fish.

In this time of year full of anticipation of what's to come, how can you slow down and meet the pace of nature?

Big love to each and every one of you,
Sarah B

Bring on the brown rice!

I am often asked about the benefits of brown rice versus white: the fibre content, GI impact, digestibility, and of course concerns with arsenic - a known carcinogen - always come up. Here is my perspective…

The difference between brown and white rice is the fact that brown rice is considered a whole grain; one with the bran and germ intact. The higher fibre content in brown rice can promote better digestion, stabilize blood sugar levels, and contribute to a feeling of fullness.

White rice, on the other hand, has been milled to remove the bran and germ, leaving mostly the starchy endosperm. This process strips away many of the nutrients found in brown rice, particularly the fibre and some of the vitamins and minerals. White rice is often considered a "refined" carbohydrate, which can cause quicker spikes in blood sugar levels.

However, the higher fibre content in brown rice can sometimes make it harder to digest for people with certain gastrointestinal issues, like IBS (irritable bowel syndrome). Because white rice is lower in fibre and has a more refined structure, it is generally easier to digest, which can be helpful for those with digestive sensitivities.

Brown rice takes longer to cook compared to white rice, even after a good soak - which you should do with ALL GRAINS, remember? 😉 If you're looking for a quick-cooking grain, white rice is your buddy.

Brown rice tends to have higher levels of inorganic arsenic compared to white rice. This is because arsenic accumulates in the bran, which is present in brown rice. While the levels are still within safe limits, some experts have raised concerns about the long-term consumption of high-arsenic rice, especially in large quantities. White rice generally contains less arsenic because much of the bran is removed during processing, though it can still be present in small amounts.

I should also mention that other grains besides rice (oats, wheat, quinoa, barley, millet…) contain arsenic, though usually in much lower amounts compared to rice. Arsenic is a naturally occurring element that can be found in soil and water, and as a result, it can be absorbed by plants, including grains. However, rice is particularly prone to accumulating higher levels of arsenic, mainly because it grows in flooded fields, which allows arsenic to be absorbed more easily.

So with all of this information about brown and white rice, I'm letting you decide! Weigh the pros and cons of each and make informed decisions for you and your family. I think the most important takeaway for me, is to eat a diversified diet as much as possible, and not lean on just one ingredient to make up the foundation of my meals.

Regardless of what rice suits your fancy, let's get cooking!

Harissa Crispy Rice Salad

This season-straddling salad will have you jumping for joy! First off, the crispy rice is going to blow your mind. What a bold way to enjoy this super nutritious, fibre-packed grain! And celebrate the last of winter's squash and hearty greens with bright cilantro and salty feta, coming together under a drizzle of the creamiest tahini and sumac dressing. Admittedly, this dish is component heavy, but well worth the effort. The end result is so surprising, with a combination of textures that will surely satisfy. I know that you're going to love it!

Harissa Crispy Rice Salad

INGREDIENTS

Salad

1 cup / 190g uncooked brown rice

2 cups filtered water

½ tsp. fine sea salt

1 ½ Tbsp. harissa paste

1 ½ Tbsp. avocado oil⁣

Sprinkle of flaky salt, as desired

2lb / 1 kg butternut squash

½ tsp fine sea salt

1 small red onion

¼ tsp. fine sea salt

Splash of apple cider vinegar

1 small bunch kale (curly green, purple, or dino - your choice)

Juice of ½ lemon

2 tsp. olive oil

Sprinkle of sea alt

Garnish
1 bunch cilantro, roughly chopped

3.5 oz / 100g feta, preferably sheep or goat

Sumac Tahini Dressing

2 Tbsp. tahini

3 Tbsp. recently boiled water or more, as needed

1 Tbsp. freshly squeezed lemon juice

1 small clove garlic

1 tsp. pure maple syrup

1 tsp. sumac

¼ tsp. salt

DIRECTIONS

1. Rinse rice very well, then cover with fresh filtered water and let it soak overnight, or for about 8 hours (if you have time!).

2. Drain and rinse rice, then place in a pot with 2 cups / 500ml filtered water and salt. Bring to a boil, reduce to simmer, and let cook until tender, about 45-60 minutes. Spread cooked rice out evenly on a parchment-lined baking sheet to cool and dry out a bit.

3. Preheat the oven to 400°F / 200°C. Line a second rimmed baking sheet with parchment paper. Peel and remove seeds from the butternut squash. Chop into bite-sized cubes. Toss in the sea salt (no need for oil).

4. Whisk the harissa paste and avocado oil together. Pour this mixture over the cooled rice and stir very well to coat each grain. Sprinkle with flaky salt if desired. Place the baking sheet with the rice and the one with butternut squash side by side in the oven to roast. Set a timer for 40 minutes, tossing the rice every 10-15 minutes until crisp.

5. Meanwhile, slice the onion into half moons. Massage in the salt and apple cider vinegar, and let sit until the rice and squash are ready.

6. De-stem the kale, roughly chop, and squeeze the lemon juice over top, add the olive oil and salt, massage until wilted and tender. Set aside.

7. Combine all the dressing ingredients, taste and adjust seasoning as desired. Set aside.

8. To assemble, add all the elements to a large serving bowl or platter: the crispy rice, roasted squash, pickled onions, and massaged kale, then top with cilantro, feta, and drizzle the dressing over top. Add more sumac to garnish, if desired. Say thank you and enjoy!

My Favourite Brown Rice Recipes

Umami Rice Stacks with
Vegan Caviar

Happy Crackers

Kichadi

My Recent Life Pleasures

Thee Sacred Souls

I was already obsessed with this band and their supremely smooth grooves, but I recently watched their Tiny Desk Concert from last year, and it really touched my heart.

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I hope their energy and message reaches you today and touches your heart too.

LISTEN

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