You want Rice with that?

Rice. It is a staple food in many cultures and is incredibly versatile. It can be used in stews, soups and stir-fries, and is a nice pairing with chicken, fish or a roast. But, unlike we were taught as children, rice is not just a bunch of white grains that come out of an Uncle Ben's box. Read more to learn about this amazing grain!

The difference between white rice and brown rice is the hull. All types of rice must have the inedible hull removed during processing. What is left is the hull, making the rice brown. If the bran is removed with the hull, the rice will be white. As far as health benefits to one of the colors of rice, they are similar in terms of calories, carbohydrates, protein and fat content, but the removal of the bran through processing you are left with white rice, and you are also left with out the vitamins and minerals B1, B3 and iron. There are many varieties of "enriched" rice, which means that one or more of these vitamins and minerals are added back in, but white rice loses it's magnesium and certain fatty acids that are never added back in, making brown rice the rice of choice for those leading a healthy lifestyle. Brown rice is also higher in fiber, due to the bran being left behind, which is a good thing, because fibrous foods make you feel full and satisfied.

Short, Meduim or Long? Rice is often categorized in one of these, and it actually refers to the grains starch content rather than it's actual length. For instance, rice used for making sushi is short-grained. Short grained rice is sticky, making it the perfect choice for holding together a California Roll. Arborio is a medium grained rice, with a less sticky, more chewy consistency, used in dishes like Risotto. Long grained rice is drier and works well in soups or alongside fish or chicken.

To store your rice, think about how much you are going to use. If you won't use it in a year, buy the smaller bag. Store it in a ziplocked bag or a sealed glass jar. Check your brown rice before you use it. If it has a funny smell it has gone bad, as it deteriorates more quickly than white rice because of it's fatty acids.

There are some old and new varieties of rice out there, try something different! Any kind of rice can remain brown, from light brown to a dark walnut color. Find interesting types in your local health food store. Red Rice is favored in many South East Asian recipes and has a distinctive nutty flavor. Black rice comes in two types: Forbidden Rice from Asia, a very sticky type, and Black Japonica from the U.S. which has an earthy taste and crunchy texture. The newest ones is Golden Rice which has been engineered by German and Swiss scientists to include beta-carotene.

Next time you are looking to make a filling and healthy dinner, grab a bag of brown, red or golden rice! The flavors may surprise you, and can really complement your proteins and vegetables.

Be eXcellent! - Ms. X