BSB 120     J. Morris Hicks     (11-5-17) 
4-4-4 Rice Bowl: 4Leaf. 4 Minutes. 4 Bucks.

Many people think that "Whole Food Plant Based" eating is too much work, too much time and too much money. Not true.

In this BSB, I demonstrate how to prepare this tasty and wholesome 4Leaf meal in just over 4 minutes. The only calories in this meal that are not whole plants are from the half slice of whole wheat bread on top. (Total meal is about 400 calories)

Brown and Wild Rice Medley with Broccoli & Cauliflower

Step 1. Begin this meal by popping this unopened bag of 100% whole plants into the microwave for two minutes. (I use about half the bag per meal)

Step 2. While the rice and veggies are cooking, prepare the rest of the meal that will go on top--a very generous pile of fresh broccoli and cauliflower that is always in my fridge ready for cooking.

Step 3. Add your own choice of seasonings to the broccoli and cauliflower, then zap them in the microwave* for two minutes. 

My Three Favorite Seasonings

Step 4. When the veggies are finished cooking, I pile them on top of the brown rice and wild rice medley from Birds Eye. Finally, I choose a nice vista to sit and savor my favorite 4-4-4 Rice Bowl--like this deck off our living room in our new townhouse:

The Bottom Line. It gives me great comfort to know that I am never more than 4 minutes away from a yummy 4Leaf dinner or lunch

Not only is this meal delicious and nutritious, it costs less than half of what you'd pay for a glass of house wine in most restaurants.

*Some people think that microwave eating is not good for you. For me, the benefits outweigh the risks. My microwave blog from October 2011.


Looking for Opportunities to Speak. Since 2016, my research and writing has been focused primarily on the sustainability of our ecosystem, our civilization and our future as as a species. With an emphasis on food choices, I call it the "most important topic in the history of humanity." 

After all, what could possibly be more important to us humans than our survival as a species?

The current title of my standard presentation:

Food. Health. Planet. Our Future as a Species.

Upcoming Talks: Upstate New York: Buffalo, Canandaigua and Rochester in November, Fort Myers, FL ( VegFest), in January and at the in Honolulu and Maui in April. To view all 64 slides in my latest presentation,  click here

To schedule a presentation at a venue near you, please contact me at

Be well,  J. Morris (Jim) Hicks

Promoting health, hope and harmony on planet Earth

Moonglow J. Morris Hicks

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J. Morris (Jim) Hicks, CEO, 4Leaf Global, LLC

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