Brown rice is the one!

Why should we have brown rice in our pantry?

Let me count the ways:

1. First and foremost it’s a whole grain.
2. Brown rice is an excellent source of complex carbohydrates, vitamins and minerals, plus antioxidants.
3. People who eat whole grains like brown rice have a better shot at maintaining a health weight because eating whole grains help make you feel fuller faster and helps maintain that feeling of satiety well after eating them.
4. Brown rice is an excellent source of manganese. This important trace mineral helps produce energy from protein and carbohydrates and is involved in the synthesis of fatty acids, which are important for a healthy nervous system.
5. Brown rice is a very good source of selenium another trace mineral that has been shown to reduce the risk of colon cancer.
6. It’s a source of magnesium, a mineral that is necessary for healthy bones. One cup of brown rice supplies you with 21% of your daily value.
7. Eating brown rice can reduce your chances of developing metabolic syndrome a great predictor of developing type 2 diabetes and heart disease.
8. Eating brown rice ups your fibre intake. One cup supplies 14% of your daily fibre. Which also helps keep your blood sugar levels under control.
9. In a large study out of the UK pre-menopausal women eating the most fibre (greater than 30 grams daily) more than halved their risk of developing breast cancer.
10. 1 cup (250 mL) of brown rice is considered 2 servings of grains. According to Canada’s Food Guide to Healthy Eating, children should be eating 3-6 servings, teens 6-7 servings and adults 6-8 servings of grain products per day.

You can buy rice at your local grocery store or bulk store. If buying in bulk – one pound (500 g) of uncooked rice equals approximately two cups uncooked or 6 cups cooked.

Because brown rice contains all parts of the grain – bran, endosperm and the oil-rich germ it can become rancid. Store brown rice in the fridge or freezer. Or store in an airtight container in your pantry for up to six months.

Rice comes in three sizes or grain lengths – short, medium and long.

Short grain produces a sticky rice, long produces a more separate rice and medium has a little of both qualities. There really aren’t any strict rules on which rice to choose it really is a personal choice.

I use short grain in rice pudding recipes, sushi, or any recipe where I want a stickier consistency when served. I like long grain for side dishes, stir-frys, soups and salads where I want the kernels to be more separate. And I use medium grain when I want sort of separate and slightly sticky.

There are many different brands of rice on the market so follow the directions on your package of rice.

Basic rules for cooking brown rice:

• Use a heavy bottom pot that is big enough to hold the cooked rice. Brown rice triples in volume.
• Add rice and water to the pot (salt if you are using it).
• 1 cup (250 mL) brown rice and 2 ¼ (560 mL) cups cold fresh water will yield approx. 3 cups of cooked rice (750 mL)
• Follow the basic rules of measuring by using the right equipment. Measure the rice in a dry measuring cup to level. Measure the water in a glass measuring cup.
• Bring the rice and water to the boil. Stir once.
• Cover with a tight fitting lid and reduce heat to simmer.
• Never remove the lid and stir while the rice is cooking. This will lengthen the cooking time and make sticky gummy rice.
• Cook till done – most brown rice will take anywhere from 45-50 minutes
• Check for doneness. If the rice is still hard cook for 4 -5 minutes longer or until done.
• Remove from heat when done. Remove lid and fluff rice with a fork or a rice paddle, cover and let sit for 10 minutes.  This will redistribute any liquid in the bottom of the pot and create a great cooked rice.

I cook up a pot of brown rice once a week and use the leftovers in stir fried rice, salads, soups, or reheat it for a hot complex carbohydrate that I can serve with dinner. See recipes below.

Make It Once, Eat It All Week Brown Rice

Recipes from: Ultimate Foods for Ultimate Health and don’t forget the chocolate!

By: Mairlyn Smith PHEc and Liz Pearson RD

Makes – 7-8 cups

If you think that brown rice is boring, do I have some recipes for you. Sure, cooking up a pot of brown rice made with water can be a tad bland, but add a little of this and a dash of that to a cooked pot of rice and bingo you’ve got Nirvana in a bowl.

Make this big pot of rice and then check out: What the heck do I do with all that leftover brown rice? It’ll make you a brown rice convert.

2 cups long, medium or short grain brown rice

4 cups water or lower sodium chicken or vegetable stock

1.                  I a medium heavy bottomed pot with a tight fitting lid add rice and water or stock. Bring to the boil, cover, reduce heat to simmer and cook for 40-45 minutes or better yet buy a rice cooker.

What do I do with all that leftover brown rice?

Aside from reheating, I’ve created three different recipes for you to try.

Awesome Lentil and Rice Salad

Makes – 5 cups (1.25 L)

Serves – 4 – 1 ¼ cup (300 mL) servings

Okay, there are a lot of ingredients in this salad, but it’s not as scary as it looks. I’ve made the method a one bowler, throw all ingredients into one bowl and toss. Easy, squeasy and the best part it’s a total meal in one bowl.

1 Tbsp (15 mL) lemon zest

¼ cup (50 mL) lemon juice

2 Tbsp (30 mL) extra virgin olive oil

1 tsp. (5 mL) Dijon mustard

¼ tsp (1 mL) cinnamon

Pinch of cayenne

one – 19 fl oz. /540 mL can lentils, drained and rinsed

2 cups (500 mL) cooked long or short grain brown rice

1 cup (250 mL) coarsely chopped fresh parsley, loosely packed

¾ cup (175 mL) diced red onion

½ cup (125 mL) currants

½ cup (125 mL) dried cranberries

1 Tbsp (15 mL) finely chopped fresh mint

1.                  In a large bowl whisk together lemon zest, juice, olive oil, Dijon, cinnamon and cayenne. Add drained and rinsed lentils. Toss.

2.                  Toss in brown rice till just combined.

3.                  Add parsley, red onion, currants, dried cranberries and mint. Toss till just combined. Serve. Store any leftovers covered in the fridge for up to 3 days.

Each 1 ¼ cup (300 mL) serving contains

400 Calories, 8 g total Fat, 1 g Sat Fat, 0 g Trans Fat, 200 mg Sodium, 65 g Carbs, 14 g Fiber, 12 g Protein

Sensationally Simple Stir Fried Rice

Makes- 6 cups (1.5 L)

Serves – 4 – 1 ½ cup (375 mL) servings

My son took Foods and Nutrition 9 one year and learned not only how to make a wicked stir fry but how to plan a meal. I believe that one of the reasons we as a nation are getting fatter is because no one knows how to cook; we all dash out to the store and by convenience foods. Open package, heat up, eat.

Here’s a novel idea – let’s make Foods and Nutrition a mandatory class that everyone takes, not only will there be a generation of people who know what a frying pan is but they’ll know what to put in it. Brilliant.

2 tsp (10 mL) canola oil

1 large onion, diced

4 cloves garlic, minced

2 omega-3 eggs

2 cups (500 mL) cooked long or short grain brown rice

2 cups (500 mL) frozen peas and carrots, thawed

3 Tbsp (45 mL) lower sodium soy sauce

1 Tbsp (15 mL) Thai Style Chili Sauce, optional

½ cup (125 mL) cashews, chopped

1.                  Heat a medium frying pan over medium heat. Add the oil and onion and sauté for 3 minutes or until onion is just cooked through. Add the garlic and the eggs. Stir till eggs are cooked through.

2.                  Add rice, thawed vegetables, soy sauce and Thai Style Chili sauce if using. Stir well.

3.                  Cover and reduce heat to low. Cook for 5 minutes or until the vegetables are   cooked.

4.                  Sprinkle with cashews and serve.

Each 1 ½ cup (375 mL) serving contains:

330 Calories, 14 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 540 mg Sodium, 42 g Carbs, 5 g Fiber, 12 g Protein

The Smith’s House Recipe for the Harried Mother

Makes – 5 cups (1.25 mL)

Serves – 4 – 1 ¼ cup (300 mL) servings

I make this when I’m tired, starving and slightly crabby; which according to my teenage son, is most days.

2 cups (500 mL) cooked long or short grain brown rice

2 cups (500 mL) fresh or frozen peas, thawed

¼ cup (50 mL) lite peanut sauce

½ cup (125 mL) unsalted peanuts

¼ cup (50 mL) chopped green onion

1.                  Put rice in a large microwave able container with a lid, sprinkle with 2 tbsp. Water, cover with lid and microwave @ 80% for 3 minutes or until hot. Stir in thawed peas and peanut sauce. Microwave on 60% for 2 minutes or until hot.

2.                  Divide rice equally between 4 plates. Sprinkle each with 2 Tbsp. (30 mL) peanuts. Sprinkle each with 1 Tbsp. (15 mL) green onion. Serve.

Each 1 ¼ cup (300 mL) serving contains:

280 Calories, 12 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 80 mg Sodium, 36 g Carbs, 6 g Fiber, 10 g Protein.

Where do I find lite peanut sauce?

It’s usually in the condiment aisle, but you can try the Asian or International aisle as well. Once you have found it, memorize its location, you will be back.