Rice provides us with a good source of energy, since it has a high content of Carbohydrates, we would be talking around 60-70%. If you want to know the difference between white rice and brown rice then check out this article.
Since rice is a good source of carbohydrates, therefore, it acts as a fuel for the body and contributes to the proper functioning of the brain.
Brown rice is one of the most nutritious rice that exists, since it is the only one that preserves all its benefits, thanks to the fact that in the process of cultivation, collection and packaging not all of its layers have been removed, keeping the bran and germ, and in this way, preserving its main source of vitamins, minerals and fiber.
It has a good source of water-soluble vitamins, especially group B. The minerals that we find in greater proportion are calcium, iron, magnesium, zinc, selenium …
In addition, due to its contribution in dietary fiber, it regulates intestinal transit naturally, and is a good ally in cases of constipation. It is essential to regulate intestinal transit, help control diabetes and cholesterol, decrease the risk of diverticulosis and probably of cancers such as colon cancer, etc.
In fact, while white rice provides practically no fiber, brown rice stands out for precisely that: for 100g of brown rice it provides 2.8g of fiber, while in the case of white rice only 0.2g.
White rice or brown rice
We must recommend an increase in the consumption of whole foods, due to its great nutritional value, and in this way we will reduce the risk of developing the metabolic syndrome and chronic diseases such as cancer, cardiovascular diseases and type 2 diabetes mellitus.
From the Nutrition Consultation we can advise you which foods are the most suitable to include in our diet. Make an appointment!
Rice with vegetables
Stir-fry chopped red and green bell peppers in a paella pan. Add blunt and chopped beans and cook a few more minutes. Add washed and cut artichokes, and continue cooking. Wash the tomatoes, grate them and add them together with some peas. Sauté for a few minutes, lower the heat and season. Cover with hot broth and bring to a boil. Add the rice and cook 15 minutes. Remove and let stand.
Hawaiian rice poke with octopus
One of the recipes with rice that we like the most is the Hawaiian pokes. Cook brown rice following the directions on the package. Meanwhile, prepare some steamed edamame or some peas. Put the rice as a base, on top some tender sprouts (or wakame seaweed if you want it to be more oriental), strips of purple onion, cherry tomatoes, the edamame grains and some sprouts. And to make it more complete, a little cooked octopus or tuna, salmon, shrimp …
Bris risotto with sage
Heat 1.2 l of vegetable broth. Sauté 4 minced chops with 2 garlic cloves. Add 400 g of rice and stir. Add 200 ml of white wine and reduce by moving it. When dry, add 1 tablespoon of hot broth. Stir, let it absorb, and repeat the operation until the broth is finished or cook about 15-18 minutes. Then remove, add 50 g of diced butter, 200 g of chopped brie and chopped fresh sage. Shake the casserole and mix with a spatula to emulsify it.
Moroccan rice and cucumber salad
You just have to mix cooked and drained basmati rice with quarters of cucumber slices, tomato cubes and chopped onion. Then you add chopped mint and parsley. Pepper, sprinkle with a thread of oil and the juice of a strained lemon, and mix well. If you want it to be a unique dish, add some protein: some strips of grilled meat or fish, or some sauteed tofu cubes …
Rice With Chicken And Vegetables
Brown some chicken tacos and then remove. Sauté onion. Add green beans, minced garlic and sauté everything. Add the chicken, a handful of cooked chickpeas, and rice. Sauté everything together, cover it with hot broth, and cook until the rice is al dente. You can also do it with the remains of a stew, to take advantage of the leftovers. It is one of the recipes with double proteins that will not leave you hungry.
Tuna and rice salad
Take cooked and well-drained rice and mix it with tomato and pepper cut into cubes, a few strips of onion, tuna in brine, olives and a boiled egg. And season with a vinaigrette or light sauce. Easy, right?
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