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Weight Loss Breakfast Congee



Lose Weight with every bite

PRESCRIPTION PLATE RECIPE by Dr K St John

CONGEE | A rice porridge used in medicinal meals for centuries throughout Asia to treat various medical conditions. Congee is warm, nourishing, and easily digested meal that provides many health benefits.

Slow cooked on a low heat, congee retains most of its nutritional value, and allows for easy absorption of nutrients and less expenditure of digestive energy. It is a highly versatile recipe and offers a delicious base for creating a variety of meals.



THE BENEFITS

Congee can be made with any type of rice, though brown rice is recommended due to the high content of vitamins and minerals. Brown rice is high in fiber and a great source of B vitamins, magnesium, manganese, and selenium.


  • B vitamins improve nerve conduction, enhance metabolism, boost energy, & benefit mood

  • Magnesium reduces asthma symptoms, benefits blood pressure, reduces migraines and risk of heart attack and stroke; Magnesium also regulates nerve and muscle tone

  • Manganese helps to produce and regulate hormones, benefits the nervous system, manages blood sugar, & increases calcium absorption

  • Selenium assists in promoting heart health and improves the metabolism of insulin. Selenium also regulates the thyroid, which can significantly impact weight. It also increases immune function and helps to prevent cancer and heart disease.

Along with benefiting blood sugar and insulin metabolism, brown rice has a glycemic index of 50, allowing it to provide energy without spiking blood sugar. Brown rice is high in fiber which reduces cholesterol, regulates blood sugar, and protects against colon cancer.


CONGEE | MEDICINAL FOOD

In East Asian medicine (EAM), congee is considered a neutral, bland food and provides essential nutrients to strengthen health. Congee is often consumed for breakfast (like Grits in the U.S.), and can be enjoyed by itself or with vegetables, fruits, fish and other meats.



Congee is an easy recipe to prepare. The health benefits provided by this simple food are numerous and many will find an improvement in health by adding this food to their diet.


THE RECIPE | 5 - 6 Servings (1 cup/serving)

  1. Add 8- 9 cups of water to a large pot and bring to a boil

  2. Once boiling, add 1 cup of brown rice to the water and cover with a lid

  3. Cook on medium-low heat for approximately 3 - 5 hours; stir occasionally

  4. The congee is done when it has attained a creamy texture.

In a hurry? Save time and cook a 1/2 cup of rice with 4 1/2 cups of water. Congee may also be prepared in a crock-pot or slow-cooker.


MIX UP YOUR OWN MEDICINAL MEAL | Boost Healing

  • HEART HEALTH - Raspberry, blueberry, dark chocolate (in moderation ; ), strawberry, red grape, blackberry / Beets, beet greens, wild caught salmon, boiled egg white

  • DIGESTION (Liver, Spleen, Stomach, Intestines) - Apple, pear, peaches, pl1/2 tsp honey per serving, cinnamon, ginger / Sweet potato, chicken, leeks, pepper, turnips, squash, brussel spouts, leafy greens, brocolli, cauliflower, sauteed onion, carrot, corn

  • WATER WEIGHT + EDEMA - Job's tears, celery, leeks, chinese yam

  • INFLAMMATION - Season congee with tumeric and pair with green tea when consuming

Schedule Today! Dietary Therapy & Customized Care with Dr K.

Lose Weight . Gain Support

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