Power Bowl of Short Grain Brown Rice Porridge with Marlene’s Breakfast Tower of Seeds, Nuts, and Fresh and Dried Berries

Place two cups of rice in a sieve and rinse under cold running water. Put in a bowl and soak the rice overnight. Discard the soaking water and add the rice and 4 cups of filtered water and a pinch of sea salt to a pressure cooker. Close, seal and bring to full pressure. Reduce to a low simmer for 25 minutes. Remove from the heat and allow the pressure to be released naturally, about 25 minutes. Remove the lid, and hey presto! You now have perfectly cooked short-grain brown rice.

Wash and rinse the rice in a sieve. Transfer to a heavy-based pot. Bring the rice, pinch of sea salt and 3 cups of filtered water to a boil. Cover, place a flame spreader under the pot, reduce the heat to medium-low, and simmer for 30–40 minutes, or until all the water is absorbed.

This batch of rice will stay fresh for up to six days in the refrigerator. Double or triple the quantity to make enough for yourself or your family.

Below is the list of ingredients for my Mighty Bowl of Goodness. I add one tablespoon of each of these powerhouse ingredients to my morning rice. The food of warriors for sure.

• Hemp seeds – Along with chia seeds, flax seeds and walnuts, hemp seeds are among the richest wholefood sources of the omega-3 fatty acid alpha-linolenic acid (ALA). ALA is converted to DHA and EPA, the omega-3s that are crucial for brain health. Hemp seeds also provide plant sterols, iron and vitamin E. The seeds are composed of about 30% fat and 25% protein and can provide a wholefood, nutrient-rich boost of protein for athletes who may need extra endurance. Hemp seeds are also rich in arginine, an amino acid that helps keep blood pressure down.
• Chia seeds – A wonderful source of fibre, especially soluble fibre, calcium and magnesium. Inflammation and oxidative stress may decrease when used daily. These tiny seeds are among the richest sources of lignans, which are linked to protection from breast and prostate cancer.
• Flax seeds – Fabulous for lowering both systolic and diastolic blood pressure. Flax contains lignans with antioxidant and anti-oestrogenic properties. Ground flax is recommended because whole seeds are difficult to absorb.
• Sesame, pumpkin and sunflower seeds – Sesame seeds are loaded with minerals. Pumpkin seeds are among the richest plant sources of zinc and are also high in vitamin K. Sunflower seeds are rich in protein and vitamin E.
• Walnuts – An excellent source of polyphenols and linked to better brain function and improved memory. Walnuts may help counter age-related cognitive decline and reduce the risk of neurodegenerative diseases such as Alzheimer’s. They are also a very good source of ALA and may reduce LDL cholesterol oxidation while providing anti-inflammatory benefits.
• Dried cherries – Tart cherries may help reduce soreness following exercise and offer cardiovascular benefits such as lowering C-reactive protein and supporting healthy blood pressure.

To make delicious rice porridge, simply take the required amount of cooked rice from the fridge each morning. Place in a pan with water or plant-based milk, enough to just cover the rice, and simmer uncovered until creamy. Remove from the heat and allow to sit for 5 minutes, covered.