Cooked and Cooled Coconut Rice

Resistant starches like cooked and cooled rice have been found to be beneficial for insulin sensitivity, sleep quality, increase energy levels and mental clarity. Because humans cannot digest resistant starch, it then feeds the beneficial bacteria in the intestinal tract.

Delicious cooled rice dishes such as sushi are already a healthy choice, however if you make it yourself and cook your rice using this method, you can step it up to the next level and feed your good gut bugs and keep your health humming beautifully.


  • Organic white rice (long-grain has the most resistant starch when cooked and cooled) - choose your own amount
  • 1-2 Tbsp coconut oil or MCT Oil
  • A pinch salt
  • A dash apple cider vinegar
  • Filtered water


  1. Soak the rice overnight in filtered water with the salt and apple cider vinegar. When you soak grains such as rice this breaks down some of the hard to digest proteins and neutralises phytic acid which is an anti-nutrient preventing the absorption of minerals. It also stimulates the production of beneficial enzymes which makes the rice more digestible and easily assimilated by the body.
  2. In the morning, rinse the rice in filtered water and place it into a saucepan with filtered water and the coconut or MCT oil. When you cook rice with the coconut oil or MCT oil, the oil binds to the digestible starch that converts to glucose. Once it's bound with the oil, the digestible starch crystallises and turns into resistant starch.
  3. Bring to the boil, then reduce the heat to medium. Place the lid on the pot and use the absorption method.
  4. When the rice is cooked, remove from the heat and allow it to cool before placing in the fridge.
  5. Cool in the fridge for 12-24 hours to allow the resistance starch to form.