Monday, June 17, 2013

Recipe: Berry Rice Bowl

So this is something I crafted up recently which turned out to be pretty damn tasty. This is a perfect example of an evening meal for those of you utilizing the principles of the BioRhythm Diet.

-Fresh Strawberries/Blueberries/Blackberries/Raspberries (200-300g)
-Cottage Cheese (low fat) or Greek Yogurt (1 Cup / 225g)
-White, Jasmine or Basmati Rice (1 Cup dry / 180g)
-Optional stuff: sweetener, cinnamon, dark cocoa powder 

Step 1: Measure out 1 cup of dry rice, add water and cook using whatever method you usually do. I have a rice cooker and highly recommend that you get one.

Step 2: While the rice is cooking, get your berries into a medium/large bowl and mash them up. 

Mash dat shit up.

Step 3: Add Cottage Cheese, sweetener, cocoa & cinnamon (or any other extra's that you'd like) to the berry paste and mix thoroughly.

Step 4: When the rice is finished cooking, add it into the berry/cottage cheese mixture and stir until a even distribution is reached.

Mountain of rice, Incoming

Step 5 (optional): Add more sweetner/cinnamon to taste and chill the bowl in the freezer for 15mins, then enjoy.

Not Pretty, but Tasty

I find this to be a great change of pace from the standard meat & potatoes, especially when I am craving something sweet. Its delicious and filling, delivering around 850kcal, 40g protein, 165g carb & 4g fat.

Try it and let me know what you think!


  1. I love milk rice with fresh or frozen berries and cinnamon as a dessert after some meat and veggies in the evening!

    great blog by the way. keep up the good work!!!!

  2. Looks good.

    FWIW, I wouldn't overly worry about fat in later meals. I've experimented with placing fat both earlier and later in the day and found that as long as calories remain the same, weight gain/gym performance remains unchanged. Keeping carbs low earlier in the day seems to be the key point I've taken away from the Biorhythm diet. YMMV of course ;)

  3. Cool and Thanks for the input.

    I've been playing around with higher fat in the later meals, particularly on rest days where less total carbs/calories are needed. On training days with a caloric surplus, I still lean towards a lower fat intake during the high carb evening meals.

    Borge has stated though, that the meal immediately following the workout should include some fats, as this has been found to increase anabolism. Carb intake is 30-50g at this meal, which still reserves the majority of total carb intake for the final meal of the day, which he recommends to be low fat.

  4. Yeah, it's all about finding what works for you. I started out following Blade's guidelines exactly and have slowly experimented with minor tweaks, one at a time over the course of the last year or so. I've ended up with one or two PSMF+fruit meals during the day, and two big carb meals in the evening with fat for taste (anywhere from 10-30g per meal). A very enjoyable way of eating, and the performance benefits are a bonus. Borge is a clever guy :)

    Great blog by the way, always a good read.