Double dip! Brown Rice Muffins and Rice Salad

As busy parents, it is nice to be able to cook once but create a couple of different meals at the same time-for the whole family. This what we call 'Double Dip' and for this 'Double Dip' we have made muffins which can be frozen to eat for lunch during the week as well as a beautiful rice salad that can feed the family for tea. 

How is it loaded? Brown rice is a nutritious wholegrain full of fibre and selenium and forms the base of this recipe while grated vegetables are a good way of getting different nutrients into the mix-while being easy to eat and toddelr friendly. We use nitrate free bacon-a lot more expensive but we use it very sparingly and think it has a beautiful flavour.


For both recipes:

  • 2 cups of uncooked brown rice
  • 2 cups of grated vegetables (we used pumpkin and zucchini-squeeze and drain off excess water from vegetables)
  • 4 spring onions chopped finely
  • 2 rashers of nitrate free bacon  cooked and diced
  • 1 cup of frozen peas and corn

Rice salad-serves 4:

  • 1 egg
  • 2 tablespoons of low sodium tamari
  • 1 tablespoon of olive oil

Muffins-makes approx 12:

  • 3 eggs
  • 2 tablespoons of low sodium tamari
  • 3 pieces of mountain bread
  • olive oil to grease


  • Preheat oven to 180C and grease a muffin pan. Put oiled muffin pan in oven to heat up.
  • Cook rice following the absorption method on the packet
  • Once cooked, add to a large bowl and combine with the other ingredients. 
  • For the rice salad,  heat a frypan on medium heat and add oil, add the rice mixture and fry for a few minutes until the peas and corn are cooked. Push mixture to the side of the pan and add beaten egg. Leave for a minute or so until the egg is partly cooked and then blend in with the rice mixture-so the egg scrambles.
  • Add the tamari to taste. Remove to cool slightly before refrigerating to be eaten later. Bacteria can form on rice quickly so get it in the fridge within half an hour or so.
  • For the muffins, add the eggs and the tamari to the other half of the rice mix and combine
  • Cut each piece of mountain bread into 4 pieces and press carefully (remember the pan will be hot) into the muffin pans making 12 in total.
  • Spoon rice mixture into the mountain bread cases-filling to the top. Put in oven and cook for approx 20 minutes until firm to touch. Leave to cool in the pan for 5 minutes and then remove to cool completely on a wire rack. You can eat them warm if you like.
  • To freeze muffins, wrap individual muffins in cling film, then foil and freeze. 

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