10 easy steps towards a healthy diet (part 2)+ Recipes for brown rice/croquettes

 In the first part of this article I gave the first 3 easy steps towards a healthy diet. Here are the next steps:

4) Bread


 The same that applies for Pasta applies for bread: choose whole wheat bread as opposed to white bread. In addition, it is also important to choose sour dough bread (zuurdesem brood in Dutch) instead of yeast bread.

Yeast has a more acidic, weakening effect on the large intestines. If you look at the effects of food with the view of “you are what you eat”, yeast has a swelling effect on the intestines just as it has on rising bread.

Sour dough bread has a more alkaline and strengthening effect on the intestines and intestinal flora.

Please visit your bakeries and natural food stores and find your favorite sourdough bread as they vary in quality and taste from baker to baker.

One of the wonderful things about sourdough bread is that you can steam it. Yes, that’s what you’ve just read, steam it for about 2-3 minutes when the bread gets dry and you will get a fresh and delicious piece of bread.

Brown rice with Gomachio.

5) Rice


I think that if you followed up until now you got it. Brown rice is more nutritional, satisfying and energizing than white rice.

“But I don’t like the taste”. Well, for this I would say: come and try my brown rice and you will never go back to eating white rice again.

The most delicious preparation is brown round rice pressure cooked in a pressure cooker or cooked in a heavy skillet pan. A recipe is following right here!

Look, once you will learn how to cook it right, you’ll own it for the rest of your life! You also had to learn how to make white rice, no?

Ok, I won’t let you out of the door before sharing this wonderful recipe of brown rice with you.

True, you might know me as a chef with plenty of fancy-shmancy dishes. But I do want you to get started quickly, so for the beginning of this blog I will definitely share the easiest recipes with you before I will use my joker cards.

In this recipe I also use sweet rice, a variety of brown rice, which is more sweet and rich in protein. When you add it to long cooking dishes as this one it adds creaminess and stickiness, which is very delicious.

Now, for this rice to be really delicious you should serve it with gomasio on top. Gomasio is a condiment made from sea salt and sesame seeds that you can easily prepare at home or buy at the natural food store. I’ll keep in mind to follow with a recipe!

Join us for the coming cooking workshop from “Vegan Sundays”

Brown rice

Ingredients for 3-4 people

1.5 cup brown round rice

0.5 cup sweet rice

2.5-3 cups water

2 pinches of sea salt

Wash the rice few times gently and quickly in water until the water is clear.

Combine the rice and the water in the pressure cooker and bring to a boil, add the salt, cover with the lid and bring to pressure.

Put the pressure cooker on a flame deflector and cook the rice under pressure for 45 minutes.

Turn off the fire and wait till the pressure comes down naturally. After the pressure went down, open the pressure cooker and mix the rice with a wooden spoon.

Cover with a bamboo mat (sushi mat) to allow the rice mix with the air while staying warm.


+You can repeat the same recipe with a normal pan. Use 4 glasses of water and cook the rice for 1-1.25 hour till soft, sticky and the water is gone.

+For those of you who are not experienced with pressure cookers, be very cautious with it: do not let the pressure get too high, or open it when it is under pressure. Please read the user manual very attentively.

+The rice should be soft and sticky yet crispy and the grains should be separate from each other and especially very delicious! If that is not the case, practice more, play with the water amounts and ask me, we’ll figure it out.

+With leftovers rice you can make porridge in the morning, fried rice with vegetables, rice croquettes or roll sushi’s.

Blog 2 v2

6) Sauces and spreads


Yes, of course you can use pesto, tomato sauce, prepared Indian and Thai curries, vinegars, salad sauces etc. However, take a look at the ingredients-list and make sure it contains pure and natural ingredients, without sugar, artificial sweeteners, additives, chemicals, artificial tastemakers, e-numbers and more unrecognizables.

Most varieties of products that are found in the natural food stores don’t contain these kind of stuff and as more you will look on the back of the package the more knowledge you will have about what brings flavor to your food. And then whoops who knows, maybe one day you can actually recognize all the ingredients on the back of the package and actually make it yourself from scratch, who knows who knows, I’m just saying.

So not to leave you with your mouth open and with just plain brown rice in front of you, as delicious as it is. Here is a very easy recipe for what you can make with left overs of brown rice the next day.

Boys and girls, this recipe is meant to be easy!!! so please don’t make it difficult and ask me for quantities. Let’s just say you can mix everything you like in your rice, with wet hands make nice balls the shape you like to make them and deep fry them in 180 degrees sunflower oil (make sure the oil is not too cold and not too warm) till golden brown.

And for those of you who are lifting their eyebrow at this moment wondering how come I write about deep frying in an article about health, just drop your comment bellow and I promise to answer!

So these are a few of my favorite things to mix in with the rice (all cut finely): onion, carrot, garlic, ginger, salt, pepper, sunflower seeds. All these together make a delicious combination but, of course, you can be as creative as you want.

This will make a very rich and satisfying snack or appetizer your guests, children and teenagers would absolutely love! It is also a great food to take on your way or to work in a lunch box.

Vegan Rice croquettes.

Here I use various toppings to make it more colorful and fun:

Natural mustard without sugar (Yes! Most commercial mustard have sugar in them! WHY?!).


Chrain: traditional Jewish condiment from grated beet root, grated horse radish, salt and pepper.

Tahini mixed with lemon juice and salt.

I serve it on a green leave and ginger pickles on the side.

 I really want you to try to make these ones by adding ingredients following your feeling. Trust me,  this way you will learn how to cook and it will make it easy and save time. After all it’s not rocket science.

And pleeeeeeeeeease post some photos when you make it! I’m so curious to see your rice croquettes.

Click here to read the third part of this article

If you liked this blog and you would like to get more recipes, tips, information and events from “Vegan Sundays” fill in your e-mail address in the box bellow: 

Rice croquette


1st photo: Wouter van der Wolk 

rest of the photos: Lize Jansen

7 responses to “10 easy steps towards a healthy diet (part 2)+ Recipes for brown rice/croquettes

  1. Pingback: 10 easy steps towards a healthy diet (Part 1) + recipe for a soba noodles salad | Vegan Sundays·

  2. Hey Alexander,
    Beautiful! Thanks for this great blog!
    I have a question about deep frying. I guess it comes with experience, but how do you know when the oil temperature is just right and not too hot. (Too cold is kind of obvious:)
    And do you have some practical tips about reusing the oil. I’m a bit reluctant to deep frying because of the waste and the mess.
    Hugs, Peter

    • Hi Peter,

      Thank you! So happy that you like it! 🙂

      Very good questions actually.

      1) When you warm up the oil (should be about 4 cm high or more) you check it with chopsticks once in a while. If there are bubbles created around the chopsticks (not too weak not too strong bubbles) the oil is ready.
      2) you can try to put small piece of vegetable in the oil. If it rises up and starts to bubble and create this kind of tsssss deep frying effect then the oil is ready.
      3) temperature measure, you can buy it, but it’s not necessary!

      Also watch out that after the first round of frying the temperature tends to go down. You need to wait again till it rises and check again if it’s right.

      When the oil is smoking the tem. went way too up and you shouldn’t use it anymore. You should always be on top of it and play with the intensity of fire when you deep fry. Whatever is being fried should rise quickly and create nice bubbles around it with a tssss sound (again, not too weak not too strong).

      Reusing the oil:
      At home I keep one small pan with organic sunflower oil or organic “frituur olie” that I use 10-15 times as long as the oil is clean and clear. If you fry clean and clean the oil from crumbs after every use with a sift the oil stays clean and of a good quality.
      I leave it in a pan because if I have to transform it into a container every time, it’s way too much work and then I never bother to deep fry.

      When you cook for children, teenagers, people who are used to meat and people who are physically active it is important to use good quality deep frying as a cooking style on a regular basis. Otherwise they might find the meal not satisfying enough. When you keep a small pan in your kitchen it is easier to do it quickly and efficiently.

      In the cooking workshops very often I show how to do it efficiently. Once you see it, you see how easy and clean it is. Hope you can have a look once. 🙂

      Hope I answer you questions and if you have more please don’t hesitate to ask! 🙂 That’s what I’m here for!!! 🙂

      And post some pics, if you made some! 🙂

      Hugs, Alexander.

  3. Pingback: 10 easy steps towards a healthy diet (part 3)+ recipe for chinese cabbage/tempeh rolls | Vegan Sundays·

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