Pacific Wellness Toronto News

Avocado & Brown Rice Salad



By Mariesette Santiago, BA, MA, ND (Cand.)

It’s that time at the beginning of the new year after we have indulged in an overabundance of holiday feasts amongst family and friends.  Although the dinners and desserts were all worth it, we are now looking to get back on track and start eating healthy foods again – ones that will nourish our bodies and also help to shed those extra pounds.  It is easy to think that eating cold salads would be the best way to go, but the truth is that in the wintertime especially, our organs need foods that are warming.  I think you will enjoy this recipe since it is not only simple to make but also delicious!

Avocado & Brown Rice Salad

2 Cups Long or Short Grain Brown Rice

2 Ripe Avocados, Peeled and Cubed

1 Small Seedless Cucumber, Finely Chopped

1 Green Onion, Chopped

1 Handful Fresh Coriander, Chopped


Tamari or Bragg’s Soy Sauce, To Taste

Freshly Ground Black Pepper, To Taste

2 Tablespoons Sesame Seeds

Juice of 1 Lemon


Cook rice by the absorption method (twice as much water as rice).

Mix avocado, cucumber, green onion, and coriander into rice.

Mix all dressing ingredients together, pour over rice and stir – it should result in a creamy mixture at the bottom as it mingles with the avocado.

*Feel free to add a can of tuna, baked salmon or chicken.

Benefits of Brown Rice

The high-fibre content of brown rice helps to lower cholesterol levels, optimize bowel transit time and “sweep out” the bowels.  Brown rice also contributes to feelings of fullness and satiety after eating, and is therefore excellent for weight maintenance.  As well, the insoluble fibre in brown rice is responsible for lowering blood glucose levels and decreasing the risk of developing diabetes mellitus.  By incorporating brown rice into your diet, your digestive organs will absorb nutrients more efficiently while helping to cleanse and detoxify the body.

Mariesette Santiago, BA, MA, ND (Cand.) is currently studying naturopathic medicine at the Canadian College of Naturopathic Medicine.

PUBLISHER  The Pacific Wellness Institute, Tim H. Tanaka, Ph.D., Director

CONTRIBUTORS FOR THIS ISSUE  Nicole Basque, B.A., RMT, Mariesette Santiago, BA, MA, ND (Cand.)

THE PACIFIC WELLNESS INSTITUTE  80 Bloor Street West, Suite 1100, Toronto, Ontario M5S 2V1  T. 416 929 6958 F. 416 929 6365