/ck/ - Food & Cooking

[Anonymous No.20040420]

I eat chicken, eggs, beans, and rice every single day. I am putting together an optimal "rice and beans" dish (not necessarily limited to rice and beans) that I can easily make in my rice cooker that will provide me with the highest possible density of nutrients, including an optimal micro-nutrient profile and with other additives known (supported with scientific evidence) to have properties that increase longevity and prevent cancer. The portions may be changed a bit, but it is intended to be consumed entirely within 3-4 days to remain fresh.

The challenge I am having in putting this mixture together is that I have difficulty trusting the recommendations I find online. For example, this mixture will include ceylon cinnamon, which has a good micronutrient profile, but also includes cinnamaldehyde. There are studies showing that cinnamaldehyde has anti-cancer and anti-diabetes properties. However, there is a lot of superstition and pseudo-science surrounding various spices, herbs, and foods that I am having difficulty sifting through. I am hoping /ck/ can provide me with suggestions for foods and additives that will help me make this recipe the ultimate healthy life-increasing meal.

So far I have come up with a mixture that will include the following:

- 2/3 cup brown rice
- 1/3 cup tri-color quinoa
- 1 cup black beans (salt-free, from a can that is free of BPA, BPS, and phthalate)
- Chopped spinach (or 1 cup frozen veggies with carrots, green beans, and corn)

With additional spices/additives mixed in:

- >1 tsp ceylon cinnamon (has high fiber content, anti-cancer properties)
- >1 tsp lite salt (ionized table salt with reduced sodium and added potassium)

Optional:

- 1 chopped yellow onion (excluded, possibly cooked with chicken tenderloins instead)
- 1 cup diced sweet potato (excluded, possibly cooked with chicken tenderloins instead or alternated with the spinach/veggies above)

[Anonymous No.20040430]

>>20040420
>quinoa
llama holocaust
llamocaust

[Anonymous No.20040439]

>>20040420
>make in my rice cooker
>brown rice
Here's where you're fucking up, anon, especially if you're going to eat this regularly.
Brown rice has a lot of arsenic in it. It is not something you want to eat regularly unless you cook it properly.
If you cook brown rice in a pot with plenty of water like pasta, when you drain the water you'll drain 60% of the arsenic with it. At this point your brown rice will have less arsenic than "traditionally" cooked white rice, so it will be safe to eat regularly.
>bring lots of water to boil
>add brown rice
>simmer for 25 minutes for slightly al dente or a couple minutes more for softer, based on your preference
>drain
>return to pot, cover, let steam for 10 minutes and it's done
That's how you cook brown rice.
For convenience, what I do is cook a huge batch of it and save it in little individual serving size bags that go in the freezer for later use. It freezes well and you can defrost it by either using the microwave's defrost feature or running it under hot water in a strainer/colander.

[Anonymous No.20040443]

>>20040420
>>20040439
Also, for fuck's sake cook dry beans to save a ton of money. Again, freeze in individual serving baggies for convenience.

[Anonymous No.20040450]

reminder that spinach needs to be preboiled else the oxalic acid in it will put you in an early grave

[Anonymous No.20040451]

If you want something to add to it for anti-cancer properties, consider turmeric. Curcumin in turmeric is very anti-inflammatory, and inflammation is the primary driver of cancer.
Curcumin is fat soluble rather than water soluble, so you will want to mix it in with some oil. If you're concerned about cancer, you will want to avoid oils high in inflammatory linoleic acid here.
You'll also want to mix some black pepper in with said oil. Piperine, which is also fat soluble, is a compound in black pepper which enhances curcumin's bioavailability.
Turmeric does not have a very strong flavor on its own, so it will affect the flavor profile very little, but it will make your food orange.

[Anonymous No.20040473]

>>20040439
Do you recommend any alternatives? Maybe oats, einkorn, or barley?

>>20040443
I am more concerned about saving time than cost. A big point of this is that I can throw it all in my rice cooker without having to spend a lot of time preparing. Is there a time-efficient way to do this or will it improve nutrition?

>>20040450
Maybe it would be better to exclude spinach? I've heard this problem is not actually that huge, but will look into it.

>>20040451
Thanks anon I am looking into this and will include it. I am using black pepper in my chicken, but may I should include it in here as well.

[Anonymous No.20040484]

>>20040473
>Is there a time-efficient way to do this
Obviously, if you want to make brown rice or dry beans in a time-efficient manner, you buy a really big fucking pot, cook a shitload of it at once and freeze it.
A rice cooker can't really hold a ton of food so if you meal prep very large amounts of food at one time in the long run it'll be more efficient than using the rice cooker.

[Anonymous No.20040546]

>>20040420
Look up khichdi recipes.
It's a one pot meal of rice, lentils, veg and spices, all cooked together in a rice cooker or instant pot.
Super easy and versatile recipe.
I make this often when I have no energy for anything complicated, takes only minutes to prepare and less than 30 mins to cook.

[Anonymous No.20040550]

>>20040450
I used to totally ignore this until I turned into one of those assholes that gets kidney stones.

[Anonymous No.20040553]

>>20040420
best advice I can give you is to not worry as much about it as you are. The fact that you've gotten, say, 75% of the way to your goal is definitely good enough and ensures that you'll be getting better nutrition than 99.99% of the world's population.

[Anonymous No.20040555]

>>20040450
Come onnnnn.... spinach is only good when raw :(

[Anonymous No.20040781]

>>20040420
>>20040439
PLAP PLAP PLAP GET PREGNANT!!!

[Anonymous No.20040786]

>>20040451
wasn't it revealed that major brands added lead to their turmeric just to improve the color?

[Anonymous No.20040824]

>>20040786
It seems to be a problem regarding turmeric from India.
The good news is that lead chromate, the thing they're adding to turmeric in India to improve the color, is water soluble, whereas turmeric is not water soluble. This makes it excessively easy to test for the presence of lead chromate in your turmeric: simply drop a pinch of it into a glass of water.
If the water gets cloudy, it's adulterated. If the turmeric simply settles to the bottom and the water remains clear, it's not adulterated.
I personally use Winco bulk bin turmeric, which I have tested this way and is fine.

[Anonymous No.20040843]

>>20040786
What the actual fuck?

[Anonymous No.20041241]

>>20040843
Major western corporations are not intentionally adding lead chromate to turmeric.
Indian and Bangladeshi sellers are adding lead chromate to turmeric.

[Anonymous No.20041257]

>>20040473
Different anon but I’m a big fan of hulled (white) quinoa, very easy on the digestive system, nutritional profile is better than rice, and if you soak and rinse before cooking the taste is pretty neutral.

[Anonymous No.20041262]

This nigga really out here minmaxxing dinner lmao

[Anonymous No.20041358]

>>20040550
It's the calcium oxalate in there giving you the stones. The oxalic acid has the reverse problem in the end if eaten too much, but you have to eat a ton of it for that.

>>20040786
>>20041241
>>20041257
As someone who eats a lot of turmeric, it's much better fresh anyway. Also remember to pair it with black pepper to make it much more effective.

[Anonymous No.20041374]

>>20040420
You'll have more fun if you learn to cook your rice in fun ways. Lots of variation wo changing macros. I like lentils for beans either finishing w cream or coconut milk. Variation.

[Anonymous No.20041703]

>>20041374
Has a point. Eating the same thing every day isn'tthe best for you.