Rice is rich in carbohydrate which has as its main benefit to health the energy supply that can be spent fast but it also has amino acids, vitamins and minerals essential to the body.
Rice protein when combined with legumes such as beans, beans, lentils or peas provides complete proteins to the body that are important for building the body's tissues, and also helps boost immunity and cell maintenance.
White rice or polished rice is the most consumed in Brazil but it is the one that has the least vitamins and so it is important to consume vegetables and vegetables in the same meal to increase its nutritive value, since most of the vitamins are present in the rice husk which are removed during the bleaching process.
Benefits of brown rice
The benefits of brown rice are related to the decrease in the appearance of diseases such as cancer, diabetes, cardiovascular diseases and obesity.
Brown rice has many more nutrients, minerals and a little less carbohydrates than white or polished rice that loses nutrients in its processing. Thus, brown rice has B vitamins, minerals such as zinc, selenium, copper and manganese as well as phytochemicals with antioxidant action.
Nutritional Information of Rice
| 100 g of cooked rice | 100 g of cooked brown rice | |
| Vitamin B1 | 16 mcg | 20 mcg |
| Vitamin B2 | 82 mcg | 40 mcg |
| Vitamin B3 | 0.7 mg | 0.4 mg |
| Carbohydrates | 28.1 g | 25.8 g |
| Calories | 128 calories | 124 calories |
| Proteins | 2.5 g | 2.6 g |
| Fibers | 1.6 g | 2.7 g |
| Calcium | 4 mg | 5 mg |
| Magnesium | 2 mg | 59 mg |
Brown rice consumption is more beneficial to the body than quinoa and amaranth, foods popularly known for their health benefits. This is due to orizanol, a substance in brown rice that no other food has and which is related to the prevention and control of cardiovascular diseases.
Light Oven Rice Recipe
This recipe is delicious and very simple to make.
Ingredients
- 2 cups brown rice washed and drained
- 1 grated onion
- 5 cloves garlic, crushed
- 1 bay leaf
- 1/2 small bell pepper chopped into small pieces
- 4 glasses of water
- salt to taste
Method of preparation
Saute the garlic and onion in a pan and then place in a baking dish. Then place the other ingredients on the platter and bake for about 20 minutes, making sure the rice is properly cooked at the end. If necessary add a little more boiling water and leave in the oven until dry.
To vary the flavor you can add tomato slices, some basil leaves and a little cheese on top at the end of the baking.
Recipe for rice with vegetables rich in protein
Ingredients:
- 100 g of wild rice
- 100 g of common rice
- 75 g almonds
- 1 zucchini
- 2 celery stalks
- 1 red pepper
- 600 ml of water
- 8 okra or asparagus
- 1/2 can of green corn
- 1 onion
- 2 tablespoons olive oil
To season: 1 chilli, 1 pinch of black pepper, 1 spoon of cilantro, 2 tablespoons of soy sauce, 2 tablespoons of chopped parsley and salt to taste
Method of preparation
Sauté the onion in the olive oil until golden brown, then add the stirring rice for a few minutes. Then add the water, the vegetables and the almonds. Then add the seasonings, but leave the cilantro and parsley to be added at the end, when the rice is almost dry.
To keep the rice from getting soggy, you should always keep the fire low and do not stir after adding the vegetables in the pan.
Quick Cookie Recipe
Ingredients:
- 1/2 cup of milk tea
- 1 egg
- 1 cup of wheat flour
- 2 tablespoons grated Parmesan cheese
- 1 tablespoon baking powder
- 2 cups cooked rice tea
- Salt, garlic and black pepper to taste
- 2 tablespoons chopped parsley
- Frying oil
Method of preparation:
Beat the milk, egg, flour, parmesan, baking powder, rice, salt, garlic and pepper in the blender until it forms a homogeneous mass. Pour into a bowl and add the chopped parsley, mixing well with a spoon. To fry, spoon the dough into the hot oil, and let it brown. When removing the cookie, it should be allowed to drain on paper towels to remove excess oil.
Try seasoning these recipes with the herbal salt taught in the following video:
