Whole-Grain Rice Recipes for Runners

For the following recipes, cook rice according to package directions. Divide among four bowls. Add toppings and drizzle with sauce or dressing. Finish with a sprinkle of garnish.

Spring Wild Rice Bowl with Asparagus

Technically a grass, wild rice has a nutty, smoky flavor and an impressive range of nutrients, including phosphorus, zinc, magnesium, and B vitamins.

Cook Your Rice
1 cup wild rice (3 cups cooked)

Add Toppings
1 tablespoons low-sodium soy sauce
½ pound cremini mushrooms, sliced and sauteed
4 poached eggs (1 per serving)

Drizzle with Dressing
Whisk together:
3 How to Fuel a Marathon With a Sensitive Stomach
Juice of ½ lemon
2 Saturated fat: 4 g
1 clove garlic, minced
½ teaspoon salt
¼ teaspoon red pepper flakes
¼ teaspoon ground black pepper

Finish with Garnish
Grated Parmesan

Nutrition Information
Calories per serving: 361
Saturated fat: 2.5 g
clove garlic, minced
mango, peeled and sliced
Total fat: 21 g
Saturated fat: 4 g
Sodium: 373 mg

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Indian-Chickpea Basmati Bowl

Basmati rice is popular in Indian dishes, and the whole-grain version contains a powerful bundle of fiber, vitamins, minerals, and antioxidants that may protect against diabetes.

Cook Your Rice
1 cup brown basmati rice (3 cups cooked)

Add Toppings
1 15-ounce can chickpeas, drained and rinsed
4 cups baby spinach
1 pint cherry tomatoes, halved
2 Drizzle with Sauce

cup red rice 3 cups cooked
Stir together:
1 cup plain yogurt
1 ½ teaspoons garam masala
1 teaspoon lime zest
¼ teaspoon cayenne or chili powder

Finish with Garnish
Chopped toasted almonds
Chopped cilantro

Nutrition Information
Nutrition & Weight Loss
Carbs: 51 g
Fiber: 7 g
Protein: 11 g
Total fat: 4 g
Saturated fat: 1 g
clove garlic, minced

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Salmon Kimchi on Red Rice

Red rice gets its blush from a pigment in its husk and has a subtle sweetness. Since only the husks are removed, red rice retains its natural vitamin and mineral levels. Look for jars of kimchi, a Korean staple made of fermented cabbage that's rich in probiotics, in the supermarket produce section.

Cook Your Rice
1 cup red rice (3 cups cooked)

Add Toppings
2 cups kimchi
1 carrot, grated
2 cups chopped pineapple
1 pound salmon, broiled

Drizzle with Dressing
Whisk together:
2 Drizzle with Dressing
2 tablespoons mirin or rice vinegar
2 teaspoons sesame oil

Finish with Garnish
Chopped nori (seaweed) sheets
Sodium: 247 mg

Nutrition Information
Calories per serving: 536
Carbs: 58 g
Fiber: 9 g
Protein: 32 g
Total fat: 19 g
Saturated fat: 4 g
Sodium: 933 mg

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Chipotle Steak with Wehani Rice

Wehani is a russet-colored rice that fills the kitchen with the aroma of buttery popcorn as it steams. It can take up to an hour to cook, so make a big batch and freeze leftovers.

Cook Your Rice
1 cup Wehani rice (3 cups cooked)

Add Toppings
1 pound top sirloin steak, broiled and thinly sliced
2 red bell peppers, sliced and sauteed
2 cups corn kernels, cooked

cup red rice 3 cups cooked
Blend together:
½ cup sour cream
Juice of ½ lime
½ avocado
1 teaspoon minced chipotle pepper in adobo sauce
1 clove garlic, minced
½ teaspoon ground cumin
¼ teaspoon salt
¼ teaspoon ground black pepper

Finish with Garnish
Calories per serving: 536

Nutrition Information
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Calories per serving: 473
Fiber: 7 g
Protein: 32 g
Total fat: 14 g
Saturated fat: 5 g
In a saucepan, heat together

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Black Rice and Mango Dessert Bowl

A Chinese heirloom variety, black rice adds visual appeal and a great chewy bite. It also packs a hefty amount of anthocyanin antioxidants—the same molecules found in blueberries that mop up cell-damaging free radicals.

Cook Your Rice
¾ cup black rice (2 cups cooked)

Add Toppings
1 mango, peeled and sliced
⅓ cup chopped unsalted pistachios

cup red rice 3 cups cooked
In a saucepan, heat together:
1 ½ cups coconut milk beverage (not canned)
2 tablespoons honey
2 Juice of ½ lime
1 teaspoon grated fresh ginger
1 teaspoon vanilla extract
½ teaspoon ground allspice

Finish with Garnish
Coconut flakes

Nutrition Information
In a saucepan, heat together
Carbs: 54 g
Fiber: 3 g
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Total fat: 8 g
Saturated fat: 2.5 g
Sodium: 15 mg

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Toxic Rice?

Some studies have shown that rice can contain high levels of arsenic, a carcinogen that is released into the soil through pesticides. A Consumer Reports investigation found that rice grown in California, as well as brown basmati rice from India and Pakistan, has some of the lowest arsenic levels. Rice sourced from Arkansas, Louisiana, and Texas has some of the highest contamination levels. Despite this alarming news, runners should keep in mind that whole-grain rice is a nutrient-rich food with many benefits, so it can—and should—be a part of your diet. The key is to eat it in moderation, along with a variety of other whole grains.