Brown Rice Lake Trout Dinner

kosher / organic / macrobiotic / parve / sugar free

lake trout with BR square 300

This is a well-balanced meal:           1). satiating healthy source of complex sugar from organic whole grains ( ¾ short brown rice, ¼ rye berries; 2). Vegetables – baked sweet potatoes, brussels sprouts  and carrots, and steamed sweet peas  – the excellent source of vitamin A, C, fiber and much more ( nutritions facts below); 3). Wild caught lake trout – source of protein, and vitamin B12 and D. Trout has all essential minerals

 

Ingredients for Whole Grain:

2/3 cup organic short grain brown rice

1/3 cup organic rye berries

2 cups water

1 pinch of sea salt

Cooking Instructions for Whole Grain:

Soak brown rice and rye berries for 6 – 10 hours in a glass or stainless steel bowl. Put soaked grains in a cooking pot, add cold water. Remove foam when it starts boiling, add sea salt. Cook for 45 minutes. All water will be absorbed by the grains. When it is cooked, it could be served right away (the tastiest) or transferred to a glass container. Cooked grains can be stored in a refrigerator for 3 days.

Baked Brussels sprouts and Carrots:

Brussels Sprouts and CarrotsCut Brussels sprouts in halves, cut carrots in nice rounds.  Place in a glass or ceramic or metal bakeware.

Add sea salt, basil, oregano, olive oil and a little water. Bake for 25 minutes at 400F

 

Baked Sweet Potato:

Peel sweet potato, cut in “French fries” style. Place in a glass or ceramic or metal bakeware. Add sea salt, oregano, rosemary, olive oil and a little water. Bake for 20 minutes at 400F

Steamed Green Peas:

Place green peas in the steamer. Cook for 2 minutes. Move to a cold plate.

 

Baked Lake Trout Filet:

Place Lake Trout filet in a bakeware.  Add salt, black pepper, thyme, broccoli slaw, rounds of lemon, olive oil and water. Cover with foil. Bake for 10 minutes at 380F.


 

Nutritions:

Lake trout – vitamin A, seven of the B-complex vitamins including B6, B12. As a group, the B vitamins facilitate digestion, making it possible for your body to extract energy from foods.Vitamin D.

Brussels sprouts – vitamin B1, B6, C and vitamin K; numerous nutrients including folate, manganese, dietary fiber, potassium, and omega-3 fatty acids.

Carrots – Beta-carotene is absorbed in the intestine and converted into vitamin A during digestion. Carrots also contain fiber, vitamin K,potassium, folate, manganese, phosphorous, magnesium, vitamin and zinc.

Green peas – vitamin K, manganese, dietary fiber, vitamin B1, B2B6, C, copper, phosphorus, and folatezinc, protein, magnesium, iron, potassium

Sweet potatoes – vitamin A, C, B6, E, calcium, ironmagnesium, phosphorus, zinc.

Brown rice – The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids.

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3 thoughts on “Brown Rice Lake Trout Dinner

  1. Pingback: Sun, Vitamin D, Food and Health | Healthy Kosher made EASY

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