Rice

RiceIntro to Foods and Nutrition

White RiceWhite starchy ENDOSPERM of rice kernel. The Bran and Germ have been removed.

Brown RiceThe HULL (outside of the bran) has been removed. Brown rice contains bran, endosperm and germ.High in FIBER, nutty flavor and takes longer to cook.

Classifications of Rice:Long grain: Dry and fluffy, best for side dishesShort grain: Small and sticky, best for sushi, rice puddings and risotto

Types Converted or Parboiled Increases nutritional value and shelf life. Process is to steep, steam, then dry to force nutrients to inner parts of grain.Instant or Precooked- Precooked and dried before packaging. Example: Minute Rice.Wild Rice Really a seed of grass from marshes. Nut like flavor takes a long time to cook. Difficult to harvest so its very expensive.

Shelf life of RiceWhite rice 1 yearWild rice and brown rice 6 months

Cooking Method of Rice1 cup of rice + 2 cups of water 3 cups cooked rice

Cooking StepsBring water to a boil in heavy saucepanStir in 1 c. rice and stir onceCover and reduce heat to simmer for approx. 20 minutes until all water is absorbed. Shut off heat and let sit for 5 minutes. Fluff rice before serving with a fork.

Use of Liquids other than water:1) Broth2) MilkCooking Brown Rice:Takes twice as long unless you soak it first to help absorb water. Cooking Wild Rice:Must be soaked first. Nutrients & FunctionsThese nutrients are added to a grain product that has been enrichedThiaminRiboflavinNiacinIronFolic AcidFunction of Thiamin1. Helps the body get energy from foods2. Breaks down carbohydrates3. Aids in normal appetite and digestion4. Promotes a healthy nervous systemFunction of Riboflavin1. Helps break down carbohydrates2. Helps cells use oxygen3. Keeps skin, tongue, lips normalFunction of Niacin1. Helps cells use other nutrients2. Keeps nervous system, mouth, skin healthy3. Keeps digestive tract healthyFunction of Iron1. Combines with protein to form hemoglobin (a protein pigment found in red blood cells).2. Transfers oxygen from the lungs to other cells in the body.Function of Folic Acid1. Helps produce normal blood cells2. Helps prevent birth defects of brain and spinal cordNotes:Other than water: Broth and/or milk can be used to make rice.Cooking brown rice takes twice as long unless you soak it first to help absorb water.To cook wild rice it must be soaked first.