5 Reasons Why Forbidden Rice is my Favorite Brain-Healthy Grain
Whenever I teach Brain Health Kitchen cooking classes, I try to include a recipe that uses forbidden rice, aka black rice. I love to see students’ reactions when the rice is ready to be fluffed after steaming, having been transformed from black to a deep purplish blue. It’s even better to watch as they take their first bite — the flavor is surprising: nutty, sweet, chewy, tender, and with a fragrant aroma that fills the kitchen.
Forbidden rice is not just because it is beautiful to behold and delicious to eat. Here are 5 reasons why it’s my favorite brain-healthy grain.
1. Black Rice packs in anthocyanins.
Anthocyanins are potent antioxidants, part of the flavonoid family, and the same phytonutrients responsible for giving blueberries their deep blue hue and brain power. Spoon for spoon, forbidden rice has a higher anthocyanin content than black and blue berries. Studies show that anthocyanin compounds in food combat oxidative stress in the part of the brain that is under attack most with Alzheimer’s disease – the hippocampus. When mice are given an infusion of blueberry extract (basically an anthocyanin cocktail), amyloid protein no longer unfolds and forms plaques on the brain, a key pathological feature of Alzheimer’s disease.
2. Forbidden rice has exceptional flavor and is a dream to cook with.
Intensely fragrant, slightly sweet, with a nutty flavor and substantial bite, forbidden rice is incredibly delicious. It’s a great choice for making grain salads because it absorbs flavors so well. In my Moroccan Forbidden Rice Salad, the rice becomes pleasantly infused with cardamom and lemon. It’s even better the day after it’s made.
Another thing I love about cooking with forbidden rice: It maintains its toothsome chewiness long after it’s made. That’s why my Forbidden Rice Breakfast Pudding is just as good a few days later as the day it is made. Whizzing cooked forbidden rice in a blender with almond milk and bananas transforms it into “pudding,” along with more of the chilled, cooked rice. Top with mango, berries, nuts, chia seeds, whatever you like, for creamy, chewy rice pudding that’s a brain-healthy breakfast treat.
3. Forbidden rice has an intriguing history.
Prized for its deep purple color, back in ancient China the common man was “forbidden” to eat black rice. Only the Emperor was considered worthy of this rare and special grain. Centuries later, genetic studies revealed what makes the rice so special. A genetic mutation in the variety of rice rendered it unable to block the production of anthocyanin. Hence, the antioxidant-rich variety was born. And because it was so prized for its color, the Chinese elite made sure its cultivation was propagated through the ages.
4. Forbidden rice is a whole grain, one of the 10 brain healthy food groups in the MIND diet study.
The MIND diet study, published in the journal Alzheimer’s and Dementia, defines 10 brain healthy food groups and 5 unhealthy ones. When participants followed the MIND diet mostly closely, their Alzheimer’s risk was reduce by as much as 53%. The MIND diet includes three servings of whole grains each day. (Read more about the MIND diet study and the 10 brain healthy food groups here.) Whole grains are one of the foods in the widest base of the Mediterranean diet pyramid. Numerous studies show the Mediterranean diet reduces cardiovascular diseases and cancer, and enhances longevity. (You can read more about that here.)
Finding grains that are truly “whole” is key. Most grains in the American diet are processed to remove their hull, making them shelf stable but stripping them of inherent nutrition. That’s good for the industrialized food business but not good for your brain. Besides forbidden rice, good whole grain choices include brown rice, farro, millet, barley, amaranth, wheatberries and quinoa (which is really a seed but we treat it like a grain.)
What about white rice? Did you know white rice is just brown rice stripped of its bran fiber coating? Yep, white rice is just naked brown rice. Check out all the other rice varieties at the grocery store and you’ll be amazed by all the white rice alternatives out there. {FYI: Wild rice looks a lot like forbidden rice but it is not the same. Be careful when shopping; sometimes bulk bins will have wild rice mislabeled as black rice.}
5. Eating Forbidden Rice makes kids giggle.
I recently served my Moroccan Forbidden Rice Salad at a community event for over 300 people to benefit the food rescue organization in my town. (The Instant Pot came in quite handy as I cooked off enough rice to fill 10 gallons.) Standing at the buffet table, asking kids if they’d like to try the Forbidden Rice, was the highlight of the night. First they’d giggle and turn up their noses. Then they’d take a very small bite. And you know what? Nine out of 10 kids broke out into a big smile of surprise and delight and asked for a whole scoop.
Want more recipes using forbidden rice? Try my Moroccan Forbidden Rice Salad to start. Then riff on it with whatever ingredients you like — add fresh corn instead of chickpeas, almonds instead of pistachios, fresh orange juice for the lemon. Check out Rebecca Katz’s Bejeweled Forbidden Rice Salad made with avocado, red pepper and lime from The Healthy Mind Cookbook. How about this Forbidden Rice Salad with Thai Coconut Lime Dressing from the website Food52? And if it is back-to-school time at your house, you will likely appreciate having a make-ahead, grab-and-go breakfast on hand for you and the kids. These Forbidden Rice Breakfast Puddings are good for you kids’ brains and your morning sanity.
Instant Pot users: Forbidden rice cooks up perfectly on the “rice” setting. Just push “rice” once and you are good to go.
Prep Time | 20 minutes |
Cook Time | 45 minutes |
Servings |
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- 4 cups water
- 2 cups forbidden rice also called black rice, rinsed
- 1 teaspoon kosher salt plus more to taste
- 1/2 cup extra virgin olive oil
- 3 tablespoons lemon juice plus 1 tablespoon lemon zest
- 1 3/4 cups cooked chickpeas or one 15-ounce can, rinsed
- 2/3 cup chopped pitted Medjool dates about 6 total
- 1/2 cup pistachios (salted or unsalted) toasted, plus more to garnish
- 1/2 cup finely chopped fresh cilantro plus leaves to garnish
- 1/4 cup finely chopped scallions white parts only
- 1 1/2 teaspoons ground cardamom
- freshly ground pepper to taste
Ingredients
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- Bring the water to a boil. Add the rice and salt and reduce the heat to a low simmer. Cover and cook for 20 minutes. Turn off the heat and leave uncovered to steam for another 20 minutes.
- Fluff the warm rice with a fork and transfer to a serving bowl. Pour the olive oil and lemon juice overtop, then stir to combine. Fold in the chickpeas, dates, pistachios, cilantro, scallions, and cardamom. Season to taste with salt and pepper.
- Serve warm or at room temperature, topped with more cilantro leaves and pistachios.
Black rice can be made in a rice cooker or Instant Pot using the same proportion of water, rice and salt. If using an Instant Pot (pressure cooker) just push the "rice" button once and you are good to go.
Tossing the rice with the dressing while still warm helps infuse the salad with flavor. The finished dish can be served cold, warm or at room temperature, and leftovers are good for up to 3 days.
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