Dinner/ Fodmap

Butternut and Hijiki Fried Brown Rice

Butternut and Hijiki Fried Brown Rice

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Serves: 4 Cooking Time: 40 min


  • 1 cup sprouted brown rice
  • 30 oz seafood stock (such as 2 cans Bar Harbor) or Chicken stock
  • 3-5 tbsp dried Hijiki seaweed
  • 2 cinnamon sticks
  • 7 cardamon pods
  • 3-4 whole aniseed pods
  • 1 tbsp juniper berries
  • 1 tsp powdered cumin
  • 3 tbsp Extra Virgin Olive Oil or Ghee
  • 1 1/2 cup frozen organic cubed Butternut Squash
  • salt & pepper



Take the Hijiki seaweed and cover in water to re-hydrate for 30 minutes. Leaving it at room temperature is fine.


Make a bouquet garni with the spices by taking a small square piece of cheese cloth/muslin and inserting the cinnamon sticks, cardamon pods, aniseed, and juniper berries, close tightly with a piece of twine. Place the rice and broth in a heavy bottomed pot with a tight fitting lid and toss in the bouquet. Cook for 20-25 minutes on low, removing the bouquet after 15 minutes and tossing it out so that it doesn't burn once the broth is absorbed.


In a separate pot, heat 1 tbsp of olive oil on high heat and add the frozen butternut squash to cook down for 5 minutes. Drain the excess water from the Hijiki and add that to the butternut squash. Reduce the heat to medium and add the remaining olive oil and the cooked rice to coat nicely. Continue stirring, adding salt and pepper and cumin. Cook for an additional 5 minutes and its ready to serve. If desiring to resist the starch intake store in fridge for at least 8 hours and re-heat.


Studies have shown that by adding fat to rice and letting it cool down before consuming, increases the amount of resistant starch that the rice molecules form. In essence your eating rice that does not turn straight into glucose and digests faster by passing straight through your system. Its especially a great hack if you tend to get bloated after eating a heaping bowl of this grain.

Hijiki is a dried form of seaweed that when re-hydrated in water creates these salty little black pockets of flavor. Not only  is it full of fiber to help lower cholesterol and help with digestion, but Hijiki one of the highest concentrations of iron besting even animal livers for the crown which will give you lasting energy and help regulate hormone functions. When added with naturally sweet butternut squash that’s cooked straight from frozen (to save you time) and sprouted brown rice, you have yourself the ultimate bad ass base for a rice bowl. Top with an egg in the morning or with a piece of salmon for lunch. As if that wasn’t enough to ease your belly while filling you up with nutrient dense foods, when cooked the night before with added fat and chilled until the next day the rice naturally becomes more starch resistant. Translation: It does not fully digest to turn into insulin and goes straight through your system.

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