Brown rice is one of the food characters in The Superheroes on Your Plate, illustrated as a bear by the talented Emma Hay of Little Boat Media.
At first, Brown Rice felt too parched to claim the title of superhero on the plate—until he was ready to steam into the challenge. With confidence, he declares:
‘We are superheroes too when we are eaten whole and not stripped of our nutritious skin. We are always a good companion.’
He winks at the Chickpeas.
Are you ready to create and enjoy your very own rice bear—a superhero on your plate?
Create your own rice bear
Since brown rice is illustrated as a bear in The Superheroes on Your Plate, I created this recipe so you can bring your own rice bear to life!
You can tuck it under an omelette blanket, float it in a bowl of soup or pair it with veggies to create a playful scene on your plate or in your lunchbox.
This recipe is designed to be a fun, hands-on activity you can make with kids—encouraging creativity in the kitchen.
Get creative and make a rice bear that’s uniquely yours! I’d love to see your creations.
What you’ll need to make your own rice bear
Creating your own rice bear is a fun and creative way to bring your meal to life! Here’s everything you’ll need to shape and decorate your adorable rice bear:
Essential ingredients
- Brown rice: pre-cooked brown rice forms the base of your bear, although you can also use white rice if you prefer.
- Sesame oil: adds a hint of nuttiness.
- Crushed ginger or garlic: enhances the savoury flavour of the rice.
- Reduced-salt soy sauce or tamari: gives the rice a mild umami taste.
- Rice wine vinegar or white wine vinegar: adds a slight tang.
- Brown sugar, honey or maple syrup: rounds out the flavours.
Tools and equipment
- Frying pan and wooden spoon: for mixing and heating the rice.
- Cling wrap: to shape the bear’s head, ears and body.
- Scissors: to cut out facial features from the nori sheet.
Finishing touches
- Nori sheet: cut small pieces for the bear’s eyes, nose and paws.
- Veggies or cheese: get creative with extras like beans for paws, cheese circles for ears or leafy greens to set the scene.
- Omelette blanket (optional): a cozy finishing touch if you want to tuck your bear into a ‘bed’ of eggs.
With these simple ingredients and tools, you’ll be ready to craft your very own rice bear—perfect for making mealtime fun! 🐻🍚
Why brown rice is a super choice?
In The Superheroes on Your Plate, brown rice represents grains while showcasing the nutritional benefits of whole grains.
Unlike white rice, brown rice retains its husk, bran and germ, making it a richer source of fibre, magnesium and other nutrients.
However, some people—such as children or those with IBS—find white rice easier to digest.
Both white and brown rice have their place in a balanced diet, as the benefits of the extra fibre depend on overall dietary intake. If you prefer white rice, no worries—you can easily make this recipe with it, too!
Want more recipes with brown rice?
If you are looking to cook more with brown rice, here are some recipes you may like to try:
The Superheroes on Your Plate read-alouds
You may like to read the book together before making the recipe or watch one of the many read-alouds on YouTube.
THE SUPERHEROES ON YOUR PLATE
Every food at the dinner table competes for the title of superhero on your plate.
Which food will claim the title?
Available on most online booksellers.
Share your rice creation
Ask an adult if they can share your creation on Instagram or Facebook using the hashtag #thesuperheroesonyourplate and tagging @tansy_joyfuleating
Your creations will help inspire other kids to make their own brown rice bears and share your unique creative twist on this recipe.
Rice Bear Recipe
Equipment
- frying pan, wooden spoon, cling wrap, scissors
Ingredients
- ¾ cup cooked brown rice*
- 1 teaspoon sesame oil
- 1 teaspoon crushed ginger or garlic
- 1 tablespoon reduced-salt soy sauce or tamari
- 1 tablespoon rice wine vinegar or white wine vinegar
- 1 teaspoon brown sugar, honey or maple syrup
- 1 nori sheet
- your choice of veggies to put the finishing touches on your bear and scene
Instructions
Flavouring the rice
- Heat sesame oil in a frying pan.
- Add ginger or garlic. Fry until slightly brown.
- Add brown rice and immediately, soy sauce, vinegar and sugar. Mix and heat through for about 2 minutes.
- Remove the frying pan from heat and allow the rice to cool completely before making your bear.
Making your rice bear
- Place a square of cling wrap on a clean kitchen bench or table.
- Place a tablespoon of the rice mixture onto the cling wrap and pull up the edges to create a ball with the brown rice. Gently squeeze the ball, twisting the cling wrap to tighten slightly.
- Then gently remove the cling wrap and place ball on plate–this will be the bear’s head.
- Repeat with a teaspoon of mixture to make ears, and then arms, legs and/or body, depending on whether you plan to cover your bear in an omelette blanket or place your bear onto a plate ‘naked’ or submerge your bear into soup.
- Once you have made and positioned bear’s body on a plate or in a bowl of thick soup, use scissors to cut two short strips of the nori sheet for eyes and a small circle or triangle for the nose. Position on bear’s head. You may also cut circles or use beans to create paws or circles of cheese for inside of ears.
- Get creative for a fun time on your plate with rice bear.
Notes
BROWN RICE * you can use pre-cooked brown rice or half a 250 g microwave bag of steamed brown rice for one bear. * if your tummy feels better with white rice, you can make rice bear with white rice too! OMELETTE BLANKET To make an omelette blanket whisk two eggs in a bowl before pouring into a nonstick frying pan over low heat. Swirl the whisked eggs to achieve a perfect circle and keep on heat until cooked through. Once cooked slide out of pan on to a cutting board and cut or fold the omelette in half to create a blanket. THE SUPERHEROES ON YOUR PLATE Get your own copy of The Superheroes on Your Plate and discover what other superheroes you could invite to your plate.
