Whole
grains, like brown rice may also help women in weight management.
An obesity study conducted at the Harvard School of Public
Health showed that women who consistently consumed more whole
grains weighed less than women who consumed fewer.
When it
comes to eating brown rice, most people discover the nutty
flavor is far more appealing than the bland taste of its stripped
down relative.
Age to
introduce: About six months old in the form of infant cereal
only. About 12 months for cooked grain texture.
At the
market: Brown rice contains natural oils, which can turn rancid
on the shelf. For packaged rice, check for usability dates
and when buying in bulk, choose a store that has a high turnover.
If organic brown rice is available, consider purchasing it
over conventionally grown rice. Conventionally grown brown
rice has been found to contain small traces of arsenic. While
the levels of arsenic are low and will not cause immediate
illness, the build up of arsenic in the body, might be linked
to some cancers.
Storage:
Oil-rich brown rice will turn rancid at room temperature.
If stored in a tightly closed container in the refrigerator
or freezer, it will stay fresh for up to a year.
Tips on
cooking rice: Rice can be a little tricky to cook perfectly.
Here are a few tips from the U.S. Rice Federation that will
help you out:
•
Accurately measure rice and liquid.
• Set timer to prevent under or over-cooking.
• Keep lid on pot during cooking to prevent steam from
escaping.
• Rice triples in volume. Use cookware appropriate for
the amount of rice you are preparing.
• Do not stir. Stirring releases the starch, resulting
in rice that is sticky.
• At the end of cooking time, remove lid and test for
doneness. If rice is not tender or liquid is not absorbed,
cook 2 to 4 minutes longer.
• When rice is cooked, fluff with fork or slotted spoon
to allow steam to escape and keep the grains separate.
For those
who plan ahead, soaking brown rice overnight cuts the cooking
time dramatically. Soak the rice in the measured amount of
water you'll need to cook it, and cook it in the same water,
adding more if necessary. DO NOT drain the rice after soaking
it, nutrients will be lost.
And for
those who do not like to cook rice, you can pick it up from
your local Chinese restaurant. Almost all Chinese restaurants
offer a choice of white or brown rice.
Here are
some creative and tasty ideas for adding brown rice to your
family meals:
Never serve a boring side dish ever again. Adding a few simple
ingredients to brown rice will put a gourmet spin on any family
dinner. After your brown rice has been cooked, and while it
is still in a hot pan, try adding any of these ingredients:
•
Chopped cilantro, parmesan and lemon zest with 2 tablespoons
olive oil.
• Chopped mango, black beans, 1 tablespoon lime juice
and 1 tablespoon olive oil
• Chopped, cooked shitake mushrooms, green peas, sesame
seeds (or a drizzle of sesame oil) and 2 tablespoons olive
oil
• Chopped tomatoes, scallions 1 tablespoon lemon juice
and 1 tablespoon olive oil
• Chopped pineapple, cilantro and 2 tablespoons coconut
milk
• Chopped cooked carrots, sliced almonds, and fresh
parsley and 2 tablespoons olive oil
• Creamed spinach, crumbled gorgonzola, and chopped
walnuts
• Chopped cooked broccoli, cubed firm tofu, 1 tablespoon
soy sauce, and 1 tablespoon olive oil
Don’t
throw out leftover rice. It is great to have on hand for stirring
into soups and broths. You can also use it to make terrific
salads, here are two simple recipes.
Veggie
Brown Rice Salad
Ingredients:
2 cups cooked brown rice
1/2 cup corn kernels (roasted is a nice touch)
2-3 seeded, chopped plum tomatoes
1/4 cup chopped green and red pepper
2-3 chopped green onions
1/2 cup shredded Monterey jack cheese
1 garlic clove, minced
2 tablespoons lime juice
1/4 cup olive oil
1 teaspoon red pepper flakes (optional)
Directions:
Toss all ingredients in a bowl, add salt and pepper to taste,
and serve.
Fruity
Brown Rice Salad
Ingredients:
2 cups cooked brown rice
2 apples, peeled, cored and chopped
1/4 cup chopped pecans
1/4 cup dried cranberries
1 cup vanilla or lemon yogurt
1/4 cup of honey
2 tablespoons lemon juice.
Directions:
Toss all ingredients in a bowl and serve.
About
the authors: Cheryl Tallman and Joan Ahlers are sisters, the
mothers of five children and founders of Fresh Baby, creators
or products such as homemade baby food kits, baby food cookbooks,
baby food and breast milk storage trays, breastfeeding reminders,
and child development diaries (www.FreshBaby.com).
Visit them online at www.FreshBaby.com and subscribe to their
Fresh Ideas newsletter to get monthly ideas, tips and activities
for developing your family's healthy eating habits!
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