As Grandmaster Carlos Gracie used to say, “Man’s first line of defense is his mouth.” Yes, the mouth is a Jiu-Jitsu practitioner’s first and main weapon, since what we put in it can prove to be either our strength or our undoing.

The Gracie Diet is a food combination meant to improve digestion and the manner in which our body assimilates nutrients. Today, GRACIEMAG.com brings you another recipe for your dietary well-being, recommended by our columnist Adriana Gracie.

Find out from Adriana, the mother of mat wizard Kayron Gracie, how to prepare a black rice and salmon dish. It’s worth noting that the Campinas Institute of Agriculture, associated with the São Paulo State Agriculture Department, revealed that the grain contains 20% more protein and 30% more fiber than whole grain rice—which helps with weight loss. Imagine that side by side with salmon, which contains potent antioxidants and is rich in omega 3, a fat source highly recommended for cardiovascular health.

Bon apetit!

Black rice with salmon

Ingredients

½ cup of olive oil
1 teaspoon finely chopped fresh rosemary
1 tsp finely chopped fresh basil
1 tsp finely chopped fresh parsley
1 tsp finely chopped chives
200g Salmon
500g black rice
3 bay leaves
Marine salt
10g chopped leek
1 tablespoon extra virgin olive oil
2 basil leaves

Black Rice Preparation:

Place ingredients in a pot and cook the rice. There is no need to wash the rice. In an open pot, sauté the chives. Add rice, salt and olive oil as you continue to sauté. Lastly, add the basil, and if it’s really dry, add some water. Ideally it will be between loose rice and risotto.

Salmon Preparation:

Prepare the seasoning for the salmon: olive oil, rosemary, basil, parsley, chives and marine salt. Pour the mixture over the salmon and cook at 200 degrees Centigrade for 15 minutes, until golden.