Also known as forbidden rice, black rice was apparently scarce and reserved for royalty only in ancient China. It has a deep purple colour, with a nutty, roasted flavour and chewy texture. One quarter cup of uncooked black rice provides approximately 34 grams of carbohydrates and 4 grams of protein.

Black rice also contains high levels of antho­cyanins, which is a type of flavonoid with antioxidant benefits. Anthocyanins are the pigments that give black rice its purple colour, and are also found in other healthy foods such as blackberries, blueberries and eggplant.

Compared to white and brown rice, black rice has more protein and even boasts small amounts of iron. Like other whole grains, black rice also provides fiber, which research suggests may assist with weight loss and protect against heart disease and diabetes.

To try this healthy grain, cook 1 cup of black rice in 1 and 3/4 cups of water by bringing it to the boil, and then simmering it slowly.