Not so Forbidden Black Rice

Not so Forbidden Black Rice

Karen Miller from Conscious Cravings Health Coaching

This week we’re adding the Forbidden Rice range to the health food category our store, both the black rice and the white rice. The fun thing though is that I have NO IDEA how to cook it. Luckily for me, I’m doing a health coach course with a group of amazing women, and when Karen Miller from Conscious Cravings posted a photograph of a black rice stir fry on Facebook, I begged her to write a guest post for us here at Shop Naturally to explain more about this amazing ingredient.


The phrase ‘eat a rainbow’ might be familiar to you. Eating fruit and veg with a range of colours helps to ensure we’re well nourished, as each colour carries its own set of unique disease fighting phytochemicals. It wasn’t until recently that I thought about including black foods in my diet though. On his Australian tour I heard raw foodist David Wolfe describe how black foods such as olives, blackberries and black beans are nutritional powerhouses, packing an antioxidant punch. Their colour comes from anthocyanins, plant pigments that may help lower the risks of diabetes, heart disease and cancer.

Black Rice Stir Fry

Black rice was one of the foods David mentioned, which I hadn’t heard of, but was keen to try. I’m a convert. It’s easy to cook, has a distinctive, slightly sweet, nutty flavour and also looks super pretty on your plate – and we eat with our eyes as well as our stomachs.

How to cook:

To cook black rice, use the same process as you would for brown. Pre-soaking if you like to increase digestibility, or giving it a rinse if not, and cooking 1 part rice to 2 1/2 parts of filtered water on a 30 minute simmer, giving it a stir now and then. It doesn’t go ‘clumpy’ like brown rice can, the grains stay well separated, but the cooking water does turn black, so best to avoid cooking in light coloured clothing as I imagine it would stain pretty badly!

How to eat:

Simply drain off any excess water when the rice is tender and you have a nutrient rich accompaniment to curries, stews and stir fries, as well as grilled meat or fish. I find that the slight sweetness of black rice goes especially well with salty flavours.  For an easy dinner I often stir fry whatever veg I have in the fridge with some garlic, adding lentils or chick peas and the cooked rice, with a splash of tamari to finish.

Black Rice Makerel Salad

I always cook extra grain to use for lunch the next day. I recently made a delicious salad full of healthy fats by combining cooked black rice with sliced avocado, mackerel fillets and a good grind of black pepper. The strong flavours of the mackerel and rice worked well together, with the avocado adding a gentle, balancing creaminess.


Article by Karen, Health Coach, Researcher and Writer, and owner of Conscious Cravings Health Coaching. Karen is passionate about helping people experience vibrant health by honouring their needs with food and lifestyle. You can find Karen at or and on Instagram at

Joanne Musgrave

Joanne Musgrave

Joanne is the owner & founder of Shop Naturally. She is a Holistic Health Coach and studying the Advanced Diploma of Nutritional Medicine.

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