Eating well can impact how we feel day to day. Behind the scenes though, it also builds up our resiliency. Eating well impacts how well our bodies are able to deal with the outside world. This rice pilaf takes cheap and easy rice and upgrades it to be anti-inflammatory. We take easy and economical basmati (or any!) rice and cook it in turmeric, black pepper and olive oil. To serve, add lightly toasted nuts and fresh herbs. Turmeric is anti-inflammatory and when cooked with an oil (olive here!) and black pepper, it becomes much more bioavailable and potent in the body.

Serve warm with lentil dahl or keep in the fridge for adding to lunches and dinners.


1 cup basmati rice (soaked for 2 hours in water and rinsed well)
1 ¾ cup water
1 tsp. turmeric
1 tbsp. olive oil or ghee
¼ tsp. black pepper
1 tsp. sea salt
5 cardamom pods, optional

Add ins:
¼ cup lightly toasted almonds
1 bunch of cilantro, chopped
¼ cup dried cherries, chopped


Crush open the cardamom pods with the back of a knife. Add all of the ingredients and bring to a simmer. Reduce to the lowest heat and keep a lid on. Watch carefully not to burn the rice, cook as per the instructions – usually about 20 minutes. Leave for several minutes covered and then fluff the rice with a fork.

Remove the cardamom pods and discard them. Add in the almonds, cilantro and dried cherries.


Sarah Wight is a qualified Nutritional Therapist. Follow her on instagram at