How to combine nature’s ingredients to make a complete delicious plant protein while mitigating natures’ protective bite.
By Jimmy Schmidt
Rice and beans are the primary foods that provide sustenance to almost the entire world’s population. Every country has its blend of rice varieties paired with legumes in an attempt to supply the nutrition needed for a prosperous, healthy life.
However, these plant-based ingredients do not contain all nine essential amino acids to form a complete protein or all 20 amino acids essential for the body. The nine essential amino acids are Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine.
By analyzing rice and legume varieties, we can establish their amino acid profiles. Choosing specific rice and legume varieties and pairing them can create a complete protein with all necessary essential amino acids and a complete 20 amino acid profile. This matching protocol enhances nutritional delivery.
Both rice and legumes contain plant-based toxins for defense against predators, such as insects, animals, and humans. Lectins, a type of sugar-binding protein found in many plants, especially legumes, rice, and grains, can have detrimental effects on the gut biome, digestive system, causing issues like leaky gut and affecting autoimmune functions of white blood cells. Phytates present in both rice and legumes can interfere with the absorption of minerals like iron, zinc, calcium, and magnesium, leading to deficiencies affecting various bodily functions.
Additionally, both rice and beans are simple carbohydrates that can have an immediate impact on blood sugar and inflammation levels.
To make rice and beans dishes more beneficial, one can focus on selecting the right pairing of rice and legumes to achieve a complete amino acid profile. For example, combining Basmati Rice (76%) with Black Lentils (24%) can meet the goal of a complete amino acid composition.
In cooking, choosing white Basmati rice helps reduce lectin intake as they are concentrated in the husk, while phytates are found in the bran. Cooking rice in polyphenol-seasoned water with coconut oil until tender, then cooling on a parchment-lined sheet pan can transform simple carbohydrates into complex ones, which have a slower impact on blood sugar and may help in weight management.
Pressure cooking black lentils can effectively reduce lectin content. Adding polyphenol-rich foods can enhance flavor and nutrition. Polyphenols are plant-based compounds with antioxidant and anti-inflammatory properties, improving heart health, reducing cancer risks, and benefiting brain and gut functions.
By following these guidelines, one can create a delicious and nutritious rice and beans dish rich in polyphenols to nourish the body. To add a celebratory touch, consider topping the dish with “Famous Beef with Benefits,” which is cultured with probiotics to reduce the presence of the Neu5Gc molecule.
For more information, please visit http://jrranchfoods.com/.
MITO BASMATI RICE + BELUGA LENTILS…… RE-IMAGINED
Makes 4 Servings
Ingredients
Basmati Rice Component
2 cups water
1 cup organic Basmati rice (195 grams per cup), sorted and rinsed under cold water
(Rice = 76% of total rice + lentil mix)
2 teaspoon coconut oil (3% weight of rice)(1 teaspoon coconut oil = 4.55 g)
1-1/4 teaspoons sea salt
1/2 teaspoon Coriander, ground
1/2 teaspoon Cumin, ground
1teaspoon Turmeric, ground
Beluga Black Lentil Component
1/3 cup organic Black Beluga Lentils (1/3 c lentil = 61 g exact),
sorted and rinsed under cold water (61g Lentils – 24% of total rice + lentil Mix)
2 tablespoons Olive Oil or Coconut Oil
2 large shallots, peeled and diced fine
1/2 Red Onion, peeled and diced
2 Tablespoons Garlic, minced (Flavonoids)
Spices
1 Tablespoon fresh chopped fine Ginger Root (Flavonoids)
1 teaspoon Smoked Paprika, ground
1/2 teaspoon Sea Salt
2/3 cup water
Carotenoids + Flavonoids Component within the Lentil Component
Carotenoids – Xanthophylls are usually yellow
1 Cup Sweet Corn, cut from the cob
OPTIONAL Kale, Spinach, Greens
Carotenoids – Carotenes Usually red and orange
1 cup Sweet Red Peppers, seeds and core removed, cut into julienne
1 cup white wine, vegetable stock, or water
(extra wine is nice for the cook and to serve with dinner)
Actives Flavonoids + Catechins to your taste
1/2 cup Active Herbs such as Parsley, Basil, Cilantro
Active Catechins such as cocoa, tea, berries
Great Protein Sources – choose 1 set
4 4 ounce portions Wild Salmon Filet – Grilled
4 4 ounce portions Beef with Benefits Short Rib – Added to Pressure Cooker with Lentils
4 4 ounce portions Pasture Raised Chicken Breast Grilled
Top with Crispies + Drizzles
1/4 cup finely grated Parmesan Cheese
1/2 cup Crispy Onions or Crispy Jalapeños or fry fresh herbs
Active Oils to taste
Red Chile Oil
or Extra Virgin Olive Oil infused with Garlic and Chives
(1/2 cup OO + 1 TBS Garlic + 2 TBS Chives through blender until smooth)
Step 1 – Cooking and chilling the rice for complex carbohydrate conversion
Prepare the rice:
In a medium saucepan bring the water to a boil. Add the coconut oil, spices, and rice, cooking over low heat until tender and the water absorbed about 10 to 12 minutes. Remove from heat and spread across parchment lined baking sheet. Cover with parchment sheet and refrigerate until cooled or over night. (Fluff occasionally with fork to maintain best “grained” texture.)
Step 2 – Pressure Cooking for lectin elimination and developing bioavailability of Carotenoids
To Prepare the lentils:
In a pressure cooker or Instant Pot over medium Sauté heat setting, add the olive oil, shallots, onions, and garlic cooking until just starting to brown, about 3 minutes. Add ginger and paprika cooking for 2 minutes to release their volatile oils. Add the lentils, salt, and wine or water. Stir in Carotenoids of corn and peppers. Add optional Beef with Benefits Short Rib. Cover and seal the pot, cooking under pressure for 5 minutes. Remove from heat and allow Instant Pot to natural pressure release vent for 4 minutes, then manually release remaining steam.
Open lid and add the prepared rice, stirring to combine. Heat on Sauté mode or over medium-high heat, add the wine cooking until warm serving temperature. Remove from heat.
Step 3 – Combine and finish with Active Flavonoids + Catechins to your taste
Stir in remaining active ingredients such as herbs and greens. Spoon into Coupe bowls.
Step 4 – Add Additional Protein
Top with Optional Animal Based Protein, cooked and at temperature to serve.
Step 5 – Top with Crispies + Drizzles
Top with your garnishes, and decorate with drizzles. Serve with complimentary active oils and seasonings. Cheers!
