Rice is Nice

Ok, it’s day 4 of Great Grains week, and so far, I’ve covered bulgur, oats, and rye. I’m assuming you already know the topic for today because of its title………….:)

Photo courtesy of cornsilk

White rice is refined, with the germ and bran removed. This is done largely to prevent spoilage and to extend the storage life of the grain. After milling, the rice is polished, resulting in a seed with a bright, white, shiny appearance. The polishing process removes important nutrients.

Whole-grain rice is usually brown – but, unknown by many, can also be black, purple, red or any of a variety of exotic hues. Around the world, rice thrives in warm, humid climates; almost all of the US rice crop is grown in Arkansas, California, Louisiana, Mississippi, Missouri and Texas.

Converted rice is parboiled before refining, a process which drives some of the B vitamins into the endosperm so that they are not lost when the bran is removed. As a result, converted rice is healthier than regular white rice, but still is lacking many nutrients found in brown rice. Brown rice is lower in fiber than most other whole grains.

Health bonus: Rice is one of the most easily-digested grains – one reason rice cereal is often recommended as a baby’s first solid. This makes rice ideal for those on a restricted diet or who are gluten-intolerant.

Rice is one of the leading food crops in the world and sustains two-thirds of the world's population. Rice is cultivated in more than 100 countries, on every continent except Antarctica. It is grown from sea level to an altitude of over 9000 feet. Archeological evidence suggests that rice has been cultivated for over 5000 years.

U.S. aromatic red rice has deep, honey-red bran. Like brown rice, it is minimally processed to retain its bran layers and takes 45 to 50 minutes to prepare. Cooked grains have a savory, nutty flavor and are slightly chewy.

U.S. basmati type rice is aromatic long grain rice that has a distinctive aroma and flavor similar to that of popcorn or roasted nuts. When cooked, it swells only lengthwise, resulting in long slender grains that are dry, separate and fluffy.

Della, Delrose, and Delmont varieties combine the qualities of regular long grain rice and basmati rice. They have an aroma similar to basmati. However, cooked grains swell in both length and width, like regular long grain rice.

U.S. black japonica is an aromatic rice with a dark black bran. Like brown rice, it is minimally processed to retain its bran layers and takes 45 to 50 minutes to prepare. Cooked grains are slightly chewy with a subtle sweet spiciness.

U.S. Jasmine type rice is aromatic long grain rice that has a distinctive aroma and flavor similar to that of popcorn or roasted nuts. Cooked grains are soft, moist and cling together.

U.S. Sweet rice is short and plump with a chalky white, opaque kernel. When cooked, sweet rice loses its shape and becomes very sticky and glutinous.

U.S. Arborio rice is a large, bold rice with a characteristic white dot at the center of the grain. By way of length/width ratio and starch characteristics, it is classified as medium grain rice. Primarily used in risotto, this rice develops a creamy texture around a chewy center and has exceptional ability to absorb flavors.

Pictures and rice varieties provided by the USA Rice Federation

When I first made the switch from white rice to brown rice, I was amazed at the flavor of brown rice. IMHO, it is delicious. One of my favorite combinations is brown rice and beans, a limitless variety of combinations, so today’s recipe is:

Brown Rice and Beans:

2 cups red beans, soaked in about 2 quarts water overnight
3 ribs celery, chopped
1 medium green bell pepper, chopped
1 bay leaf
2 clove garlic, minced
1 large onion, chopped
1 small can of corn
¼ cup fresh cilantro
1 tablespoon chili powder
dash of ground cayenne pepper, or to taste

Rinse and drain soaked beans; place in a 5 to 6-quart Dutch oven and add about 6 cups of fresh water. Bring to a boil, then reduce heat and simmer for about 1 1/2 hours, or until beans are tender. Stir occasionally.

I ’ve added a special grains page on the Iowa Avenue Shop to make it easier for you to buy ingredients for this and many more healthy lifestyle recipes, foods, and items.

Have you tried brown rice? What did you think? What interesting recipes do you have incorporating rice?

You know the drill here at Iowa Avenue. Share, share, and then share some more because,

It’s about a healthy lifestyle!