RARING TO RICE!

Fave grain a kitchen staple

You can certainly do right by rice — it’s a food that offers plenty of nutritional benefits, is rich in minerals like calcium, magnesium, iron and vitamins and, especially in the case of brown rice, full of healthy fibre. Thanks to being naturally gluten-free, it’s the go-to grain for people suffering gluten issues. And, since it’s brimming with healthy carbs, a perfect fuel for the body.

A recent study from Leeds University suggests “lower energy-dense” foods such as delicious rice can actually help in weight loss by helping us feel fuller longer.

“A lot of people give up on diets because they feel hungry between meals,” said Leed’s Dr. Nicola Buckland, the study lead, according to the U.K. Daily Star .“Our research shows eating low- energy density foods can help overcome that problem.”

Rice is also one of the brightest stars in plant-based diets. It’s certainly one of the most popular among vegans and vegetarians thanks, in part, to how well it pairs with so many ingredients. For example, rice, when combined with beans, delivers eight essential amino acids creating a high-quality, plantbased protein dish. (It also works well with meat and fish!)

Whether you want to improve your nutrition, lose weight, boost your energy or simply nourish your body, rice can play a part in helping you achieve these goals. And the benefits are not just physical. Eating rice triggers your brain to produce serotonin, which helps regulate and improve mood and keeps your appetite in check.

“Consumers’ appetite for information includes knowing where their food comes from. Rice grown by U.S. farmers provides quality assurances that consumers can feel confident about,” says Asiha Grigsby for USA Rice. It should be noted that most rice eaten in Canada is grown by neighbouring farmers in the U.S.

The following recipes are courtesy Riceinfo.com.

BAKED AVOCADO AND BROWN RICE FLORENTINE

Nutritious collides with delicious in this easy-bake vegetarian dish that combines the goodness of avocados, spinach and brown rice.

2 large avocados

½ tsp. (2mL) each salt and pepper, divided

2 cups (500mL) sauteed baby spinach

1 cup (250mL) cooked U.S. long grain brown rice

¼ cup (60mL) grated Romano cheese

2 Tbsp. (30mL) lemon juice

4 small eggs

Oil cooking spray

¼ cup (60mL) pico de gallo

Red pepper flakes (optional)

Cheat’s Hollandaise:

2 Tbsp. (30mL) mayonnaise

1 Tbsp. (15mL) sour cream

1 Tbsp. (15mL) lemon juice

½ tsp. (0.5mL) smoked paprika

Preheat oven to 375F (190C). Halve avocados and remove pits; make larger holes by scooping out, in circular motion, half of flesh from each half into a bowl. Arrange halves cut side up on a baking sheet; make foil rings and place under each avocado half for support. Season with salt and pepper and top with spinach evenly among halves.

Add rice, Romano, lemon juice, and ¼ tsp. (1mL) each salt and pepper to avocado flesh, stirring to combine. Divide evenly among avocado halves making a well in each centre. Crack 1 egg into each hole and spray lightly with oil.

Bake for 25-30 minutes or until yolks reach desired consistency. Top each with 1 Tbsp. (15mL) pico de gallo and red pepper flakes to serve.

Cheat’s Hollandaise: Meanwhile, stir together mayonnaise, sour cream, lemon juice, and paprika in a small bowl to combine. Serve with baked avocados.

Makes 4 servings.

FRENCH ONION RICE BAKE

While the flavours harken to a traditional French onion soup, this one pot bake is much more; it can serve as a side or a satisfying vegetarian main.

7 cups (1.75L) sliced Spanish onions (about 6 medium)

2 Tbsp. (30mL) butter

2 cloves garlic, minced

2 bay leaves

¼ tsp. (1mL) each salt and pepper

1½ cups (375mL) U.S. long grain brown rice

2 Tbsp. (30mL) chopped thyme

½ cup (125mL) cooking sherry

3 cups (750mL) beef broth

2 cups (500mL) shredded Emmental (Swiss) cheese

Coarsely chopped parsley to garnish

Preheat oven to 375F (190C). In a large, ovenproof skillet, cook onions with butter, garlic, bay leaves and salt and pepper over medium heat until golden brown and caramelized.

Stir in rice and thyme; deglaze pan with sherry and cook for 1 minute.

Stir in broth and bring to a simmer; cover tightly with foil.

Bake in oven for 50-60 minutes, until rice is cooked. Uncover and sprinkle evenly with cheese; return to oven and broil for 2 minutes or until golden and bubbly.

Garnish with chopped parsley to serve.

Makes 4-6 servings.

MANGO STICKY RICE

This easy sticky rice recipe is a popular Thai dessert, which has been given a little makeover by way of a delicious coconut caramel sauce. (Check out the video at riceinfo.com/video/mangosticky-rice)

½ cup (125mL) U.S. sushi rice

¾ cup (175mL) water

¼ cup (60mL) canned coconut milk

2 ripe mangoes

½ tsp. (2mL) toasted sesame seeds

¼ cup (60mL) coconut chips Coconut caramel:

½ cup (125mL) canned coconut milk

1/3 cup (75mL) coconut sugar

Combine rice, water and coconut milk in a small saucepan set over high heat and bring to a boil. Reduce to low, cover and simmer for 20 minutes. Remove from heat and let cool.

Meanwhile, peel mangoes with a peeler or paring knife; cut 2 cheeks from each mango. Thinly slice a cheek crosswise into ⅓-inch (3 mm) slices, spread mango slices into one long (continuous) diagonal strip so that slices are still overlapping each other. Begin rolling at one end into a tight coil to make centre of a rose. Keep rolling to desired size rose. Strip will produce about 1 large rose and 2 smaller roses.

Repeat steps with remaining mango cheeks.

Coconut Caramel: Stir coconut milk and sugar in a small saucepan over medium heat until sugar has dissolved; remove from heat to cool.

Assembly: Press about ½ cup (125mL) warm rice mixture into a 3-inch (7.5 cm) square mold; unmold and spoon some caramel on rice and plate. Arrange mango roses on and around rice; top with coconut chips and sesame seeds to garnish.

Makes 4 servings.