A Recipe for Healthy Gut Support: Marinated Forbidden Rice Salad

    For the past 3 weeks of In My Plant-Based Kitchen I have been talking about different aspects of Nutrition for A Healthy Gut, and in Episode 34 we're building on the information in the past 2 episodes...

    In this episode we're exploring:

    • the importance of DIVERSITY, and mindset for increasing diversity of plants in your diet
    • some specific foods that can be helpful (or harmful) to our gut health
    • tips for creating resistant starches out of regular starches
    • why fermented foods are so helpful, and ideas for getting more in

    AND I walk you through the gut-healthy aspects of my favourite rice salads...(and ideas for increasing plant diversity in this and any dish).

    Ready for the recipe? Here you go: 

    Marinated Forbidden Rice Salad with Roasted Squash & Tamari-Roasted Almonds


    • 3 cups cooked black forbidden rice
    • 1 red bell pepper, diced OR 1 cup cherry tomatoes, halved
    • 3 - 4 green onions, chopped
    • 2 cups butternut squash, diced and roasted (OR use sweet potatoes)
    • 1/4 – 1/2 cup almonds, roasted and salted with tamari/braggs/coconut sauce (*or leave them plain and get sliced ones)


    • 1 tbsp maple syrup
    • 2 tbsp white wine vinegar
    • 3 tbsp orange juice
    • 2 tbsp water (OR you can use 1 tbsp olive/walnut oil)
    • 1 tsp light miso
    • freshly ground black pepper and salt to taste (you may not need any salt, depending on the saltiness of your miso)


    1. Cook rice and roast squash and almonds 

      1. FORBIDDEN RICE: wash and dry roast 1 cup of black forbidden rice. Add 2 ¼ cups water and bring to a boil. Cover and simmer for 50 minutes, or until all water has been absorbed. TO PRESSURE COOK: Use 1 cup rice : 1 ¼ cups + 2 tbsp water and cook for 25 minutes.

      2. SQUASH: cut into cubes, toss with a dash of olive oil and salt (or alternative) and pepper to taste and roast in oven on a parchment-lined baking sheet at 375 F for 30-35 minutes – check to see when it is soft and starting to carmelize on the edges

      3. ALMONDS: roast whole almonds uncovered in the oven at 350 F for about 20 minutes, turning occasionally. When they are fragrant and starting to brown, remove them from the oven and sprinkle a little bit of tamari/Braggs/coconut sauce – about 1 tsp – over them (you need to do this while they are still hot), stirring immediately until the tamari has dried up.

    2. Chop green onions and peppers and set aside.

    3. Prepare your marinade by whisking all ingredients together. Taste and adjust seasonings to taste. Put onions and peppers into the marinade first and let them sit for several minutes (if you are using tomatoes instead, add them when you add the squash). Then add rice and mix everything together well. Add the squash/potatoes and mix gently (don’t overmix or stir too much – the squash will be quite soft and you don’t want to mush it into the salad). Finally, add the almonds. Mix most of them in and save a few to garnish the top of the salad.

    *options I mentioned in the video -- add some chopped artichoke hearts to include another inulin-rich food; add other veggies and greens, like massaged kale/chopped cabbage, diced celery, roasted zucchini, or whatever you have on hand! This salad is very adaptable, and can even be made with a different grain, so experiment and have fun with it!


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