Rice to the rescue
Tiny but mighty grain packs some serious nutrition and works in variety of recipes
For the last few months – basically since the pandemic hit – I have come to appreciate the value of a simple bowl of rice.
It’s my go-to ingredient in a variety of dishes, be it the star or part of an ensemble recipe. When I’m stuck for a meal idea, I think rice. I keep a batch in my fridge (cooked rice can be stored in the refrigerator in an airtight container for up to one week or in the freezer for six months) and I’ve blended some in soup, incorporated it into leftover vegetables, jazzed it up with seafood and enjoyed it in a creamy, velvety rice pudding.
Versatile and convenient, rice is such a soothing, comforting food – and it’s good for you. Naturally gluten-free, (great for those with food intolerance) it’s made up of complex carbs that are more slowly digested, and provides the energy you need, especially during times of stress.
It’s a tiny but mighty grain that packs some serious nutrition: White rice is a source of B-vitamins, phosphorus and zinc, while brown rice is also a source of those vitamins and minerals, plus it contains fibre, magnesium, selenium and manganese. Various studies show brown rice helps with weight loss.
Easy on the pocketbook, you can get a meal on the table in 30 minutes with cooked rice, frozen vegetables and a few jarred condiments or sauces. Just look inside your pantry for inspiration.
There are rices from all over the world with 65 per cent of the rice enjoyed by Canadians being U.S.-grown. It’s true what they say that rice is nice, but it’s more than that, it’s the kitchen lifesaver for when you’re strapped for time, or just looking for a cup of comfort while trying to get through yet another pandemic day.
The following recipes are courtesy of USA Rice Canada (www.riceinfo.com)
RICE AND BERRY SMOOTHIE BOWL
Packed with flavour and nutritional goodness! 2 cups (500 mL) cooked and warm long grain brown rice
2 cups (500 mL) frozen berries
2 cups (500 mL) EACH almond milk and ice
1/2 small avocado
3 pitted Medjool dates, chopped Toppings: Strawberries, cherries, raspberries, pomegranates, coconut flakes, sliced almonds
Blend all ingredients together in a high-speed blender until smooth and creamy. Pour into bowls and garnish with toppings. Serve immediately.
Serves 2-4.
FUDGY CHERRY BROWN RICE SQUARES
Square away leftover brown rice with these delicious dessert squares.
3/4 cup (175 mL) chopped
70 per cent dark chocolate (about 5 oz/140 g)
1/4 cup (60 mL) coconut oil
3/4 cup (75 mL) almond butter
3 cups (750 mL) cooked long grain brown rice
1/2 cup (125 mL) dried tart cherries
Topping:
1/4 tsp. (1 mL) ground cinnamon
3 Tbsp. (45 mL) dried tart cherries
2 Tbsp. (30 mL) EACH pumpkin seeds and goji berries
2 tsp. (10 mL) hemp hearts
Combine chocolate, coconut oil, and almond butter in a medium heatproof bowl and place over a small saucepan of simmering water, stirring occasionally until melted and combined, about 5 minutes. Remove from heat, wiping dry bottom of bowl and set aside. Meanwhile, in a food processor, pulse 2 cups (500 mL) rice into finely chopped grains; add
remaining rice and cherries; pulse until cherries are finely chopped.
Stir into chocolate mixture and spread into a 9 x 9-inch (23 x 23-cm) baking dish lined with parchment paper. Sprinkle with cinnamon, cherries, pumpkin seeds, goji berries and hemp hearts. Let chill to set at least three hours or overnight. Makes 30 squares.
SOUTHWEST SALSA BITES
3 cups (750 mL) cooked brown rice
1 cup (250 mL) shredded pepper jack cheese
4 eggs
1-16 oz (540 mL) jar medium thick and chunky style salsa
1/2 cup (125 mL) sour cream
1/2 tsp (2 mL) each salt and pepper
3/4 cup (175 mL) crushed corn tortilla chips Additional salsa and sour cream for extra garnish
Preheat oven to 350 F (175 C). Combine rice and cheese in large bowl; set aside. In a medium bowl, beat eggs until well blended. Stir in salsa, sour cream, salt and pepper. Add salsa mixture to rice and cheese; mix well. Spray miniature muffin pans with vegetable cooking spray. Spoon approximately 1-1/2 Tbsp. (20 mL) of rice mixture into each cup, filling to just below the rim. Sprinkle crushed chips over filling, pressing slightly with back of spoon. Bake 15 to 20 minutes, or until lightly browned. Serve warm with additional salsa and sour cream, if desired. Makes 48 appetizers