Judy E. Buss

Did you know that rice is the seed of a particular type of grass? It is the most extensively consumed food staple around the world, and has been in use for about 9,000 years. The more than 8,000 varieties of rice come in red, brown, black, and white, and are usually classified as long grain rice, medium, and short.

Minimally processed whole grain rice is packed with nutrients, including selenium, magnesium, phosphorus, calcium, B vitamins, fiber, and more. Unfortunately, too many people routinely consume dead-on-arrival highly processed white rice. In an attempt to compensate for the drastic nutritional loss resulting from extensive processing, manufacturers spray a few nutrients on the food, labeling it “enriched.” Not only are these goodies incomparable with their natural counterparts, they are washed away when the rice is rinsed before cooking, something which must be done.

The most common whole grain rice is the brown variety, readily available in grocery and health food stores. Most offer also nutrition-dense wild rice, and medleys of different kinds of rice.

Brown and other types of whole grain rice are extremely versatile.  You can cook a larger quantity in advance and use it for several different meals.

Serve rice with milk, cinnamon, and raisins for breakfast. For other meals, mix with veggies and/or pieces of chopped meat, or combine with fruit, nuts, and a dressing for a delightful cold salad. A vegetarian meal may offer rice and beans or lentils, topped with a sauce, or sautéed chopped onion, and/or other select veggies, an herb, salt, and pepper.

Use white rice for the next wedding you attend, but for your health, eat only whole grain rice. Remember: eating an unhealthy diet is optional – wink wink!

RICE PILAF WITH APRICOTS AND CASHEWS
2 servings

3/4 cup uncooked brown rice
3/4 cup dried apricots
2 tablespoons olive oil (not extra virgin)
1 yellow onion, chopped
1/2 cup roasted cashew halves
1/4 teaspoon ground cloves
1/2 teaspoon ground allspice
3/4 teaspoon ground cinnamon
1/4 cup orange juice

1. Rinse the rice in a fine-mesh strainer. Drain. Cook the rice and 1-1/2 cups water until all the water has been absorbed, about 45 minutes. Remove from the stove. Let cool.

2. In a small bowl cover the apricots with boiling water. Let stand 15 minutes. Drain, let cool and chop into small pieces. Do not chop the apricots before soaking.

3. Meanwhile, heat the oil in a large skillet over medium heat. Stir in the onion, cover, reduce the heat to low and cook slowly about 12 minutes until the onion is translucent, stirring once or twice.

4. Add the apricots and cashews to the onion, and cook 5 minutes. Mix in the cloves, allspice, cinnamon and orange juice.Gently stir the onion mixture into the rice. Serve hot or cold.

RICE WITH ARTICHOKE HEARTS AND ROASTED SWEET PEPPER
2 servings

3/4 cup uncooked brown rice
3/4 cup frozen, raw sweet peas, thawed
3/4 cup coarsely chopped marinated artichoke hearts (from a jar!)
3/4 cup coarsely chopped roasted sweet red pepper (from a jar!)

DRESSING:
3 tablespoons extra virgin olive oil
2 tablespoons wine vinegar
2 tablespoons liquid from the marinated artichoke
1 tablespoon Dijon-style mustard
1-1/2 tablespoons dried tarragon
Salt and pepper to taste

1. Rinse the rice in a fine-mesh strainer. Drain. Cook the rice and 1-1/2 cups water until all the water has been absorbed, about 45 minutes. Remove from the stove. Let cool.

2. Meanwhile, in a large bowl, whisk together all the dressing ingredients. Add the artichoke, roasted pepper, and (uncooked) peas. When the rice is done, stir in the artichoke mixture. Serve hot or cold.

Tip: To make this a vegetarian dish, add 1 cup cooked, drained chickpeas (garbanzos), and adjust the flavor.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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