Rice

Kale and Shiitake Mushroom Bowl

The toastiness of the almonds and the warming flavor of the sage make this the perfect treat for a rainy day. ...

bibimbap 3.jpg

In this vegan version of bibimbap, brown rice provides a hearty base for pickled cucumbers, seasoned spinach and sprouts, and miso mushrooms. For a delicious (though non-vegan) accompaniment, top with a runny fried egg, and mix the yolk in the rice bowl along with the homemade gochujang sauce...

vegetable fried rice

At our 2018 Whole Grains Council conference in Seattle, one of the presenters from America’s Test Kitchen explained that brown rice is actually better to use for fried rice, because it does not need to...

sprouted brown rice risotto

This recipe uses 2 tricks to transform brown rice into a creamy risotto: 1) choosing a short grain sprouted brown rice, and 2) parboiling the rice before beginning the risotto process. As a finishing touch, grated zucchini melts into the dish, while a generous amount of Parmigiano-Reggiano...

Ginger Scallion Stir Fry with Sprouted Brown Rice

For a meatless meal, try tofu instead of chicken. Some of our other favorite whole grains for stir fries include brown basmati rice, brown jasmine rice, quinoa, and sorghum.

Spiced Slow Cooker Moujaddara

Moujaddara is a popular Arabic dish made of pureed lentils and spices. In this version, we let the slow cooker do the heavy lifting, allowing the lentils to soften and the flavors to meld together....

shrimp creole with rice and peppers on printed napkin

This hearty and flavorful Shrimp Creole recipe has traditional Creole ingredients like shrimp, tomatoes, and peppers while starting with heart healthy olive oil instead of a buttery roux....

Replacing White Rice with Whole Grain Bread May Lower Diabetes Risk

White rice has displaced many traditional whole grains across Asia, so researchers wonder how white rice might relate to diabetes risk. In a study of 45,411 Chinese adults followed for 11 years, researchers found that replacing white rice with white bread and whole grain bread can reduce type 2 diabetes risk by 10% and 18% respectively, and that replacing white rice with noodles, red meat, or poultry might actually increase diabetes risk. Rice intake itself was not associated with higher type 2 diabetes. The authors conclude that “recommendations to reduce high white rice consumption in Asian populations for the prevention of [type 2 diabetes] may only be effective if substitute foods are considered carefully.”
European Journal of Nutrition. 2018 Dec 10. doi: 10.1007/s00394-018-1879-7. [Epub ahead of print] (Seah JYH et al.)

Plant-Based Korean Diet with Brown Rice Can Improve Blood Pressure and Blood Sugar in Hospitalized Patients

Many people are surprised at how effective lifestyle changes can be when it comes to managing chronic disease. In this study, 160 hospital patients in South Korea with high blood pressure changed their diet to eat a plant-based (vegan) diet based on brown rice at each meal, with lots of kimchi and pickled vegetables, fermented soy foods, and lots of other vegetables (both raw and cooked). They averaged about 1,700 calories per day and did not eat any refined grains or any noodles or breads, relying on brown rice as the staple. Their sodium intake was quite high, at 7,382mg per day. However, after about 2 weeks, 86% of the patients were able to stop taking their blood pressure and diabetes medications, and their reduced blood pressure levels remained stable even after stopping the medications. Similarly, HBA1C reduced from 7.6 to 7.2, indicating better blood sugar management. More research is needed to see if similar approaches might be effective in other populations.
Journal of Ethnic Foods. 2018 Nov 1. DOI: https://doi.org/10.1016/j.jef.2018.09.002 (Jung SJ et al.)

Jagacida

Jagacida is a beans and rice dish found in Cape Verdean cuisine. Also referred to as jag, the dish is heavily seasoned with onion, paprika, and bay leaves. With the kidney beans and paprika, the dish becomes a beautiful red and gold mixture that smells incredible. Jagacida can be eaten...

Brown Rice Stays in Stomach Longer than White Rice, Good for Blood Sugar and Nutrient Absorption

Brown rice and other whole grains have been long known to “stick to your ribs,” and new research explains why. In a small study, 10 healthy adults were fed various types of white rice and brown rice over 7 weeks, with a breath hydrogen test to track how long their stomach stayed full. The brown rice samples all stayed in the stomach significantly longer than the white rice samples, likely because the bran takes longer to break down. Slow stomach emptying helps the body better regulate how nutrients are digested and absorbed, and helps create a more gentle blood sugar response (rather than a blood sugar spike).
European Journal of Clinical Nutrition. 2018 Mar;72(3):367-373. (Pletsch EA et al.)

Asparagus and Ginger Fried Rice

Brown rice is actually better suited for fried rice, since it doesn’t clump as much as white rice. This flavorful side dish is the perfect accompaniment to any Asian entrée....

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