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Introduction
Welcome to 7 Days of Rice: All-in-One Rice Cooker Recipes. This is an introductory recipe book brought to you by Karate Rice. These pages contain seven of my favourite allin-one rice cooker recipes. Since this book is so small, there are no filler recipes. I make all of these recipes on a regular basis. Unlike some other rice cooker cookbooks, these recipes are designed to be cooked using nothing but a rice cooker. There is no need for a frying pan or saucepan with this book.

Some of the recipes make more than one serving. The nutritional information provided is not per serving, rather, per recipe. It's normal for me to eat every "serving" as one meal. When you look at the calorie count, you'll notice that none of these recipes are particularly high calorie. That's the beauty of whole plant foods. We get full before we eat "too much". Additionally, all these recipes contain ZERO cholesterol.

If you enjoy these recipes, you are welcom to join the Karate Rice Facebook community where we discuss rice cooker recipes and vegan health (http://www.facebook.com/karate.rice.recipes)

About the Author

Andy Cowan grew up in Scotland. He has lived in Japan for over 10 years. Throughout this time he has used a number of different Japanese rice cookers and has learned from the Japanese how to prepare great tasting rice. Since becoming a vegan in 2011 he has started to develop great tasting, low fat, all-in-one rice cooker recipes which he shares on his website http://www.karaterice.com

Table of Contents
Introduction About the Author Choosing a Rice Cooker How to Wash Rice

In a Rice Cooker Bowl | In a Seive

Recipes

Mushrooms and Rice Green Peas, Sweetcorn and Rice Rice Chili Stew Imo Gohan (Rice with Sweet Potatoes) Mujaddara (Lentils and Rice) Sweet Rice Porridge with Dates Sweet Apple Rice Porridge

Further Reading

Choosing a Rice Cooker

Rice cookers range in price dramatically. You can find them on Amazon for under $20 for the budget models, all the way up to over $500 for the most advanced models. In my experience, I have found the Japanese company Zojirushi to make what I consider to be the best rice cookers. Personally, I recommend Zojirushi Induction Heating rice cookers. This technology provides the most even heating to the rice cooker cooking bowl and makes what I consider to be superior rice. Below are the different types of rice cookers commonly available (from cheapest to most expensive):

Electrical rice cooker

Has an on/off switch and uses a heating element under the cooking bowl to heat the rice. This type of rice cooker may or may not have a 'keep warm' function.

Micom rice cooker

This style of rice cooker has a 'Micro Computer' which controls the heating cycle. A micom rice cooker will typically cost over $100. It has a number of rice cooking options, e.g. white rice, brown rice, porridge, etc. These rice cookers utilize a heating element under the heating bowl.

Induction Heating rice cooker

An Induction Heating (IH) rice cooker includes Micom technology. The difference is in the heating method. Rather than a heating element, an IH rice cooker uses an electrical current to create a magnetic field which heats the cooking bowl directly. The heat comes from all around the cooking bowl which ensures the most even heat distribution.

Pressure rice cooker

In addition to Micom and IH, the top of the range models also feature pressure cooking. This helps to reduce the cooking time of the rice. Even though I have used, and sometimes still use, pressure rice cookers, they are not my number one choice. Technically one could argue that they are more advanced than more basic Induction Heating models. However, the downside to the pressure rice cookers, other than their higher cost, is that we can't open them during the cooking cycle. This isn't a problem if you simply want to make plain rice. However, for all-in-one recipes, it is advantageous to have the option of opening the lid while the rice cooker is on.

How to Wash Rice

When cooking Japanese rice, a very important step is to wash it before cooking. Short grain rice is particularly starchy and if we don't wash it beforehand, it can become too sticky when cooked. I always wash my rice regardless of whether I am using short or long grain rice. Brown rice can simply be rinsed. The following procedure is a simple way to wash white rice. You can watch a video of me washing rice on Youtube: http://www.youtube.com/watch?v=VtQR2_mZKRA

1. Measure out the rice into the rice cooker cooking bowl. 2. Add a little bit of water and then mix the rice round with the tips of your fingers for about 10 seconds. 3. Add more water to the cooking bowl (about 1/2 full) then pour the water away. Be careful not to lose any rice! 4. Repeat steps 2 and 3 twice more. 5. Your rice is now washed. Note: If you're concerned about wasting water, the "rice water" is an excellent natural fertilizer for the garden. The other way I like to wash rice is using a sieve and bowl. This is handy when I don't want to add rice at the start of a recipe, for example Rice Cooker Stew This video demonstrates the sieve washing technique: http://www.youtube.com/watch?v=knGf1OBxYxc

1. Measure out the rice into the sieve inside a bowl. 2. Place the bowl under the tap in the sink. 3. Turn the tap on gently and mix the rice round with the tips of your fingers for about 10 seconds. 4. Once the bowl starts to overflow, lift the sieve and pour away the milky coloured water. 5. Repeat steps 2 and 3 twice more. 6. Your rice is now washed.

Recipes
Mushrooms and Rice

Makes 2 servings Ingredients

White Rice 1 cup (150g) Fresh Mushrooms (120g) Dried Mushrooms (20g) Soy sauce (2 tsp) Directions

1. Wash the rice as normal (see How to Wash Rice). Then add water to slightly over level 1 for White Rice (no more than 1 ). 2. Add the dried mushrooms.

3. Clean up the raw mushrooms and break/cut into bite size pieces then add to the cooking bowl. 4. Add soy sauce. 5. Return the cooking bowl to the rice cooker ensuring the exterior is dry, select the white rice setting and press Start. Prep time: under 10 minutes Cooking time: 50 minutes

Nutritional Breakdown Energy 628.2 kcal Carbs 138.2g Fat 1.4g Fibre 7.8g Protein 16.2g Sodium 592.4mg

Green Peas, Sweetcorn and Rice

Makes 2 servings Ingredients

White Rice 1 cup (150g) Green peas (60g) Sweetcorn (60g) Soy Sauce (2 tsp) Directions

1. Wash the rice as normal (see How to Wash Rice). Then add water to level 1 for White Rice. 2. Measure out half a rice cooker cup of green peas and top up with sweetcorn then add them to the rice cooker bowl. 3. Add soy sauce.

4. Return the cooking bowl to the rice cooker ensuring the exterior is dry, select the 'white rice' setting and press Start. Prep time: under 5 minutes Cooking time: 50 minutes

Nutritional Breakdown Energy 638.6 kcal Carbs 138.6g Fat 1.7g Fibre 8.5g Protein 15.3g Sodium 698.4mg

Rice Chili Stew

Makes 3 servings Ingredients

White Rice cup (75g) 16 oz tinned tomatoes (454g) 2 rice cooker cups of rehydrated/cooked (or tinned) beans (220g) rice cooker cup of sweetcorn (60g) Onion (80g) Clove of garlic (5g) Slice of ginger (5g) Dried chili pepper (4g) Cumin (1 tsp) Oregano (1 tsp) Vegan Bouillon powder (1 tsp) Black Pepper Avocado Lemon

Directions 1. Pour 1 lb of chopped tinned tomatoes into the rice cooking bowl. 2. Finely chop the onion, garlic, ginger and chili pepper then add to the cooking bowl. 3. Cut the green pepper and add to the cooking bowl. 4. Add the spices and bouillon and 1 rice cooker cup of water. 5. Ensure the cooking bowl exterior is dry and select the `Quick Cook' setting. 6. While the sauce cooks, wash the rice (see How to Wash Rice - Method 2). 7. Measure out 2 cups of beans and cup of sweetcorn. 8. After 15 mins of cooking, add rice beans and sweetcorn to rice cooker. 9. Once cooked, serve immediately and top with avocado and lemon juice. Prep time: 25 minutes Cooking time: 35 minutes

Nutritional Breakdown Energy 982.8 kcal Carbs 179.2g Fat 19.0g Fibre 40.4g Protein 37.4g Sodium 630.3mg

Imo Gohan

Makes 2 servings Ingredients

White Rice 1 cup (150g) 1 Sweet Potato (120g) Sesame seeds (a few pinches) Salt (3 dashes) Directions

1. Wash the rice as normal (see How to Wash Rice). 2. Add the washed rice to the rice cooker cooking bowl and add water up to the level 1 mark for white rice. 3. Peel and cut the sweet potato into small chunks and add to the rice cooker cooking bowl.

4. Dry the outside of the cooking bowl, return to the rice cooker, select the White Rice program and press Start. 5. Once cooked, mix to mash in the potatoes then serve up and sprinkle sesame seeds and salt on top. Prep time: 5 minutes Cooking time: 50 minutes

Nutritional Breakdown Energy 645.9 kcal Carbs 143.1g Fat 1.3g Fibre 7.9g Protein 11.8g Sodium 532.7mg (This of course depends on the amount of salt you use. To be exact, this recipe uses 1.2g of salt)

Mujaddara (Lentils and Rice)

Makes 2 servings Ingredients

White:Brown Rice mix cup (75g) Lentils (brown, green or puy) cup (75g) an Onion (50g) Ginger (5g) Clove of Garlic (4g) Cumin (1 tsp) Cayenne ( tsp) Black Pepper Low Salt Vegan Bouillon powder (1 tsp) Lemon Directions

1. Wash the rice as normal (see How to Wash Rice). Then add the lentils and add water to slightly over the White Rice 1 mark.

2. Finely chop the onion, ginger and garlic, then add to rice cooking bowl. 3. Next add the spices and vegan stock. I like a lot of cumin, and a just a little cayenne and black pepper. 4. Squeeze the juice from of a lemon and pour into the cooking bowl. Add the juice from the other once the dish has cooked. 5. Make sure the exterior of the cooking bowl is dry, put it back into your rice cooker and close the lid. Then select the 'white rice' option and press start. Prep time: 10 minutes Cooking time: 50 minutes

Nutritional Breakdown Energy 558.9 kcal Carbs 111.0g Fat 1.3g Fibre 25.7g Protein 24.7g Sodium 508.1mg

Sweet Rice Porridge with Dates

Makes 2 servings Ingredients

White Rice cup (75g) Pitted Dates, e.g. medjool (60g) Directions

1. Wash the rice as normal (see How to Wash Rice). Then add water up to the 0.5 level for Rice Porridge. This is a lot more than you add when you're making regular rice. 2. Chop the dates into small pieces and add to the cooking bowl. 3. Make sure the exterior of the cooking bowl is dry, put it back into your rice cooker and close the lid. Then select the 'porridge' option and press start. Prep time: under 10 minutes Cooking time: 1 hour

Tip: Leaving the rice porridge to sit for an hour after it has finished cooking helps to bring out more of the sweetness from the dates.

Nutritional Breakdown Energy 416.8 kcal Carbs 100.4g Fat 0.4g Fibre 6.0g Protein 5.6g Sodium 1.3mg

Sweet Apple Rice Porridge

Makes 2 serving Ingredients

White Rice cup (75g) Apple peeled, cored and chopped (150g) Raisins (20g) 100% Apple Juice (350ml) Cinnamon (to taste I like a lot!) Directions

1. Wash the rice as normal (see How to Wash Rice). 2. Peel, core and finely chop the apple, then add to rice cooking bowl. 3. Next, add apple juice up to level 0.5 for Rice Porridge. This is a lot more liquid than you add when you're making regular rice. 4. Add a handful of raisins to the cooking bowl as well as some cinnamon.

5. Make sure the exterior of the cooking bowl is dry, put it back into your rice cooker and close the lid. Then select the 'porridge' option and press start. Prep time: under 10 minutes Cooking time: 1 hour

Nutritional Breakdown Energy 561.9 kcal Protein 6.3g Carbs 134.0g Fat 1.1g Fibre 5.6g Sodium 17.2mg

Further Reading
I hope that you enjoy these recipes as much as I do. They are in heavy rotation in my rice cooker! I would love to hear your feedback. What did you like? What could I do better? If you have time to leave a review on Amazon, that will help me to improve this book for everyone! For the latest recipes and blog updates, visit my website http://www.karaterice.com Subscribe to the Karate Rice Youtube channel http://www.youtube.com/user/karaterice Come and join the discussion on the Karate Rice Facebook page http://www.facebook.com/karate.rice.recipes