Now that we have been spending more time at home, my eating habits have been a bit different than they were a few months ago. A big shift for me personally has been relying more on non-perishable pantry staples, as I am limiting how often I go to the grocery store. Working with clients during this time has involved a lot of meal planning using these pantry staples and reassuring them that we can still get adequate nutrition when fresh foods are scarce.

One of the most key pantry staples is rice, and U.S.-grown rice is as local as it gets for Canadians. Rice is a versatile and affordable grain at about 10 cents per serving (½ cup), and we can stretch our dollar further to repurpose rice into so many different meals. This can be especially useful when shopping on a budget. The ‘Think Rice’ Campaign encourages us to enjoy rice in 5 different ways on 5 different days, as part of breakfast, lunch, dinner, dessert or snacks. Add leftover rice to soups, stews, salads and casseroles. Make a plant-based Buddha bowl using brown rice, edamame, roasted veg and hummus. Wrap up rice, black beans, cheese, salsa and guacamole in a tortilla for a Mexican burrito. Try a different spin on oatmeal by using rice as a base for breakfast porridge, topped with berries and slivered almonds. For a sweeter option, try rice pudding with the addition of cinnamon and vanilla. Combine rice with flour, eggs, seasoning and chopped veg to create a rice fritter as a delicious appetizer. Add various herbs and spices or cook rice in broth for a unique twist on this simple grain. Cooked rice, once cooled can be refrigerated for 3-5 days or frozen up to 6 months. Combine a serving of rice with protein and vegetables to make a complete, nutrient-dense balanced meal.

USA Rice is a naturally gluten-free source of complex carbohydrates, which fuels our bodies and brain with energy. Especially during this time, we could all use a little serotonin boost to help with mood, and carbohydrates help our brain to produce this neurotransmitter. Depending on the rice variety, it can provide a source of fibre and key vitamins and minerals, such as potassium, magnesium, iron, thiamin and vitamin B6. In addition, rice can provide a feeling of satiety, especially when part of a balanced meal, which can help manage cravings and mindless snacking.

As part of my efforts to use more pantry and freezer-staple ingredients, I created my spin on Chana Masala over USA Rice for a delicious, comforting meal, perfect for the colder gloomy days we’ve been having.

Recipe (Inspired by Greta Podleski). Made 4 servings for me:

Ingredients: 

1/2 cup USA Rice (variety of choice)
1 tbsp avocado oil (or oil of choice)
3 shallots or 1.5 cups onion, diced 
1 tbsp minced ginger
1 tbsp minced garlic 
1 tsp curry powder
1 tsp garam masala spice blend
1 tsp ground cumin
1 tsp coriander 
½ tsp chili powder (more if you like it hotter)
1 can (28oz) low sodium diced tomatoes (with liquid)
¼ cup red wine (optional- I had an open bottle that needed to be used up)
1 can (19oz) chickpeas, drained and rinsed
½ cup canned coconut milk 
1 cup fresh or frozen broccoli, chopped
½ cup fresh or frozen kale or spinach 

Directions: 

  1. Cook rice according to package directions (I used ½ cup long grain white rice with 1 cup water)
  2. Heat oil in a large non-stick pan over medium heat. Add onions and cook until tender and they begin to caramelize, being careful not to burn them.
  3. Add the spices and stir for 30 seconds. Add the tomatoes with the liquid and the wine if using. Bring to a boil, then reduce heat to low, cover and simmer for 10 minutes.
  4. Stir in chickpeas, coconut milk and veg and simmer for another 5 minutes. 
  5. Serve over USA Rice of choice.

Note: I understand that it may be challenging to have access to all of these ingredients. This dish will taste equally delicious with whatever spices, fresh or frozen veg and canned beans you have on hand. 

For more information on all things USA Rice, visit: https://riceinfo.com/. Thank you to USA Rice for sponsoring this post. I only work with brands whose values align with my own.