I’m following a Shelby Starnes style carb cycling plan right now, great results so far.
My target macros for high days are 70-90g of carbs per meal which are mainly coming from Fiber One, brown rice, whole wheat pasta, sweet potatoes and fruit.
My biggest problem is brown rice. Success brand was incredibly bland, trying out Uncle Ben’s next. If anyone has any tips/tricks/brands for adding flavor to brown rice they would be greatly appreciated (pasta as well).
Well, here’s how I prepare brown rice:
Hardware
1 2-3quart oven safe pot with lid
Mortar & Pestle (or just a bowl)
An oven preheated to 350F
A stove
Ingredients
1/2 an onion finely diced
2 cups brown rice
2 cups chicken stock
1.5 cups boiling water
.5 cups white wine
1/2 tsp thyme
1/4-1/2 tsp saffron
2 TBSP olive oil
Salt & Pepper to taste
Chopped broccoli (optional)
Balsamic vinegar (also optional)
Grind up the saffron in the mortar & pestle (or crush it in your hands & place in a bowl) pour the boiling water over the saffron & allow it to “bloom” for about 10 min. Meanwhile heat the oil in the pot over the stove at medium heat and sautee the onions (now’s a good time to add the salt). Once the onions are translucent, add the rice & thyme and continue to sautee until the rice becomes fragrant and just starts to color. Add the chicken broth, saffron & hot water, and wine. Bring the pot to a simmer, then cover it and place it in the oven.
Allow the rice to cook until most all the liquid has been absorbed. This should take about 90 minutes, but you might want to check it a few times, just to be safe. Once it’s sufficiently cooked, take it from the oven add in the broccoli, some pepper, more salt (if necessary) and maybe a dash of balsamic vinegar. Give it a good stir to incorporate all the ingredients (and to let the heat from the rice cook the broccoli), let it sit a few minutes to cool, then eat it.