Beyond delicious flavor, we all crave meals that are simple to prep and that energize us—no matter what life brings! Contrary to what you might think, eating well isn’t about restriction, control or worrying over every mouthful. Instead, it’s all about variety, about leaning into the seasons, getting creative and enjoying every meal!
If you haven’t heard of benefit stacking, it’s a simple strategy with a multi-pronged goal. The idea is to consume a variety of foods that are recognized for their distinct properties, whether they provide fiber, good fats and polyphenols or benefit digestion and gut health. This helps diners get the most out of every meal. Not all ingredients are created equal, meaning that if you want to hit your food goals, it’s best to combine your faves into a range of powerhouse menus!
Benefit-stacked meals often begin with RiceSelect® grains. Why? Not only are they simple to make and invariably delicious, they offer satisfaction in every bite. From protein-packed quinoa to fiber-rich Royal Blend® Rice, they’re a great first step when looking to enhance the impact of what you eat.
Whatever your daily food goals, benefit-stacking can help you get there, ASAP! Learn all about this approach to meal planning, and how it can transform the way you eat.
What Is a Benefit-Stacking Meal?
Though it may sound like a lot of work, benefit-stacking is incredibly simple once you know the basics! Just like eating the rainbow or combining food groups, benefit-stacking aims to marry the best properties found in myriad different ingredients.
Fiber for Fullness & Digestion
From improving digestion to helping control blood sugar and making you feel full for longer, high-fiber meals have multiple benefits. They’re best achieved with the following ingredients:
- Whole grains – Try RiceSelect® Tri-Color Quinoa, oatmeal, whole wheat pasta and RiceSelect® Texmati Brown Rice.
- Legumes – Examples include lentils, beans and chickpeas.
- Vegetables – Broccoli, green peas and sweet potatoes (especially with the skin) are some of the highest-fiber veggies.
Fermented Foods for Gut Health
Known to boost the gut microbiome by introducing beneficial bacteria, fermented foods help support digestion and reduce inflammation.
- Miso – Made from fermented soybeans, salt and koji (a type of beneficial mold)- can be used in marinades and salad dressings, or for adding umami to any dish.
- kimchi – A Korean staple, kimchi is a side dish made from fermented vegetables, salt, gochugaru (Korean red chili pepper) and flavorings. It can be eaten with rice, meat, stews, and more.
- Yogurt – Milk fermented with beneficial bacteria, yogurt can be added to meals throughout the day. A breakfast staple, it’s also great as a snack. Plain varieties can be used as marinades, sauces, and dips.
- Fermented sauces – Fish sauce, soy sauce, tamari and many hot sauces are all examples of fermented sauces. These add zip to any type of dish, either during cooking or as a final garnish.
Good Fats for Satisfaction
For meals that won’t leave you immediately hankering for a snack, you want to pair fiber with beneficial fats that the body digests slowly. Get more satisfaction from every bite with these tasty foods that are rich in good fats.
- tahini – A creamy Middle Eastern staple made from ground sesame seeds, oil and salt, this spread can be used as a dip, on sandwiches, or as an ingredient in cookies, salad dressings, breakfast bowls and more.
- avocado – A high-fiber fruit that is also packed with monounsaturated fats, avocado can elevate almost any dish, from tacos and bowls to breakfast toast and salads.
- Olive oil – Studies show that cooking with olive oil, versus butter or standard vegetable oil, is a smart move. Olive oil can also be drizzled over dishes just before eating or used to make salad dressings and marinades.
- nuts – Though it’s best to eat nuts in moderation, they contain protein and plenty of polyunsaturated and monounsaturated fats. Eat them in smoothies and breakfast bowls, as part of an afternoon snack, or as a garnish on salads, stir-fries or desserts.
Polyphenols for Everyday Wellness
Found in plant foods, such as fruits, vegetables, spices, and tea, polyphenols help protect the body in many ways. They are anti-inflammatory, protect the gut, and can lower the risk of certain diseases.
- black rice – Prized for its rich color and taste, black rice is also welcome at the dinner table due to its high levels of fiber, protein, iron and antioxidants. RiceSelect® Black Rice is a dramatic and delicious addition to curries, stir-fries, desserts and more.
- colorful vegetables – Vegetables with bright colors—think broccoli, red onions and spinach—contain the highest amounts of polyphenols. To retain the most amount in each bite, eat them raw or try steaming or microwaving them.
- herbs – Containing concentrated amounts of polyphenols, raw herbs are a great addition to any type of dish, from salads and soups to curries, pastas and more.
- pomegranate – A rich source of polyphenols, this peppy fruit is a great addition to breakfast dishes, desserts and salads. Other fruits high in polyphenols include berries, plums, and cherries.
Benefit-Stacking Breakfasts
Start your day on the right foot with a benefit-stacking breakfast that will perk you up without weighing you down. These dishes deliver a potent hit of fiber, ferments, good fats, and polyphenols, all bound together by oodles of flavor.
Breakfast Couscous with Orange & Dates
Wow the family first thing with this colorful, citrusy, layered RiceSelect® Couscous recipe. Delicious warm or at room temp, it gets its depth of flavor from honey, orange flower water, vanilla and spices, its good looks from citrus segments and pomegranate seeds, creaminess from yogurt and its pop of crunch from toasted almonds. Play around with the add-ins to find your favorite combo.
Quinoa Breakfast Bowl with Tahini
A swirl of nutty tahini makes this satisfying restaurant bowl a can’t-miss recipe. Cook RiceSelect® White Quinoa with almond milk, sugar and spices, then top it with sweetened tahini, fresh fruit and nuts for a benefit-stacked dish you’ll be happy to encounter, morning, noon or night.
Quinoa Frittata
With fresh eggs, ham, double cheese and RiceSelect® White Quinoa, this dish makes it easy to fill up on protein. Made with a generous dose of spinach, or your favorite vegetable, it’s a complete meal that you can eat warm from the oven or pack up for a delicious lunch to enjoy at school, the office or on the go.
Gut-Friendly Grain Bowls & Lunches
Made with a blend of fermented and fiber-rich ingredients, these meals are your gut’s best friend. Best of all? Thanks to their bold flavors, you won’t need any convincing to gobble them down!
Turmeric Couscous Glow Bowl
In this popular vegetarian dish, turmeric, tamari, cider vinegar, and a colorful veggie blend deliver an unbeatable range of zippy flavors and digestive benefits. RiceSelect® Pearl Couscous with Turmeric is a deliciously flavored, chewy base but feel free to use your favorite variety of couscous, rice or quinoa when making these crowd-pleasing bowls.
Egg & Edamame Brown Rice Bowl
Whole grain RiceSelect® Texmati Brown Rice, is a nutty, aromatic addition to any recipe. Here, we pair it with seasoned edamame and scallions, over-easy eggs, avocado, hot sauce and herbs for a simple dish that packs plenty of punch. Is this a lunch dish? Sure. But there’s nothing to say that it wouldn’t also make a perfect breakfast or dinner!
Miso Black Rice Bowl
The best gut health meals put the focus on whole grains, fermented foods, prebiotics and probiotics. With a foundation of whole grain RiceSelect® Black Rice, plus leafy greens, garlic and white miso, this dish ticks all the boxes. For extra protein, top each serving with tofu, leftover chicken or canned beans.
Vegan Bang Bang Tofu Black Rice Bowl
For a vegan dish that wows, prep these bold tofu bowls. Here, a slew of sauces—including sriracha, chili sauce and tahini—add texture and zip to every bite. With crisp marinated tofu, a mix of fresh and sautéed vegetables and RiceSelect® Black Rice, every mouthful feels like an adventure!
Cozy Benefit-Stacking Dinners
Benefit-stacking doesn’t mean spending extra time prepping and cooking excess ingredients! Instead, it just means combining every element of a dish in the best way possible to gain the most from every bite.
Lentil Turmeric Pearl Couscous Soup
Spend a worry-free evening as this soup simmers on the stove. Packed with red lentils, RiceSelect® Pearl Couscous with Turmeric, aromatics and spices, it’s a boon to your daily meal plan. With olive oil, yogurt and a final flourish of herbs, it’s a delicious option for weeknights and when company comes.
Autumn Sweet Potato Orzo Salad
Despite the name, this salad is great year-round, thanks to its colorful, tasty combination of fresh ingredients. If sweet potato, apple and kale feel too autumnal for summer, simply sub them out for zucchini, pears and spinach. Leave the dressing as is—it’s delicious on everything!
Pomegranate and Pistachio Black Rice Pilaf
With olive oil, pomegranate, pistachios and RiceSelect® Black Rice, this dish tops our list of favorite anti-inflammatory recipes. Regardless of its benefit-stacking properties, it’s a delectable, low-effort go-to that can be on the table in under an hour.
Why Grains Are the Foundation of Balanced Wellness Meals
It’s no surprise that we’re big fans of grains. They’re quick-cooking, delicious and can turn almost any ingredient into a complete meal! What you might not know is that there’s plenty more to love about rice, quinoa and couscous:
- Whole-grain foods, such as brown rice and quinoa, give your body slow, sustained energy throughout the day. Unlike refined foods, they are digested slowly and won’t cause blood sugar to spike.
- Many types of grains—including quinoa, brown rice, barley and oats—are high in fiber. Eating foods that are rich in fiber helps to slow down digestion, which helps with satiety, meaning that you feel fuller for longer.
- The perfect base for a number of incredible dishes, grains can be paired with countless functional ingredients throughout the day.
- With so many great grains to choose from, there’s no risk of ever getting bored! Cook with a different variety of rice each night of the week, then dabble with quinoa, orzo, and various kinds of couscous. Quick-cooking and neutral, they’re ideal for meal prep and can be paired with anything you’re craving.
- RiceSelect® grains deserve a spot in every pantry. Premium ingredients that never let cooks down bring value, flavor, and intrigue to any dish. As part of a benefit-stacking meal plan, they’re culinary workhorses you’ll want to sample in infinite ways.
How to Build Your Own Benefit-Stacking Bowl
Now that you know all about benefit stacking, it’s time to build your own meals, one component at a time.
Choose a Grain Base
Benefit-stacked meals can start with any grain or pasta you crave. If you’re in the mood for extra fiber and nutrients, choose quinoa, brown rice or RiceSelect® Whole Wheat Orzo. Delicious alternatives include RiceSelect® Jasmine Rice, orzo, and pearl couscous. When possible, try to match your selection to the type of cuisine you’re cooking, such as jasmine rice for Asian dishes, couscous for Mediterranean meals, etc.
Add Fiber-Rich Vegetables
When it comes to which vegetables to add to your benefit-stacked bowl, you can rely on what’s in your fridge, follow a recipe, or go shopping for the freshest produce you can find! Remember, there are no rules; just choose vegetables that you enjoy so that you’ll want to finish every serving.
Incorporate Healthy Fats
From olive oil and fatty fish to seeds, nuts, and avocados, many foods contain polyunsaturated and monounsaturated fats. Try to include these in moderation at every meal.
Finish with Fermented or Flavorful Toppings
Loaded with benefits, fermented foods should also be part of your routine. From a drizzle of yogurt to a splash of soy sauce or a generous portion of kimchi, you’ll want to include these types of foods in as many meals as possible.
Benefit stacking might sound complicated, but it’s a logical way to eat that’s delicious, simple and easy to master. Explore more nourishing recipes with RiceSelect® and start benefit stacking today!