Launching a new series of blogs for 2016 on the importance of introducing certain foods in your diet, coming up is: RED RICE.
DEFINITION AND TYPES:
Red rice is a variety of rice that is colored red by its anthocyanin content. It is usually eaten unhulled or partially hulled, and has a red husk, rather than the more common brown. Red rice has a nutty flavor. Compared to polished rice, it has the higher nutritional value of rices eaten with the germ intact.
Red rice is easier to find in Saigon than brown rice and usually it much less expensive.
Compared to the other rices we find of the shelves, red rice contains the highest amount of protein, making it a incredibly interesting food to have everyday, even in substitution to meat (read special attributes to know why),
Nutrition Fact in 1 cup of cooked red rice:
|Total Fat||2 g||Potassium||0 mg|
|Saturated||0 g||Total Carbs||45 g|
|Polyunsaturated||0 g||Dietary Fiber||4 g|
|Monounsaturated||0 g||Sugars||1 g|
|Trans||0 g||Protein||5 g|
Red rice is:
– a great source of fiber: as a whole grain, red rice can help you meet your daily fiber needs. A quarter cup serving of red rice contains 2 grams of fiber, meeting 8 percent of your daily value for fiber. Fiber is a type of carbohydrate your body cannot digest, and may be best known for its ability to help improve bowel function and prevent constipation. But fiber in foods such red rice can also help control hunger by slowing digestion, which in turn aids in weight control. In addition, fiber can also help reduce risk of heart disease by helping to lower blood cholesterol levels, blood pressure and inflammation.
– a great source of iron: red rice may help you meet your daily iron needs. A 1/4-cup serving meets 2 percent of your daily value for iron. Iron is an essential mineral your body needs to help carry oxygen throughout your body. Without enough iron in your diet, your body may not get the oxygen it needs, causing you to feel tired and lowering your ability to fight infection. Iron deficiency anemia is the most common nutritional deficiency in the world, according to the Office of Dietary Supplements. Including iron-rich foods in your diet, like red rice, can help ensure you meet your daily needs.
– is fat free: red rice is also fat-free. While fat is an essential nutrient that provides your body with energy and aids in the absorption of fat-soluble vitamins, high intakes of fat have been linked to heart disease and certain types of cancers, according to Penn Medicine. High intakes of fat also increase your risk of obesity. You should limit your daily fat intake to less than 30 percent of calories, or about 65 grams on a 2,000-calorie diet.
– contains antioxidants to counteract free radicals since red/brown rice is a great source of iron or manganese.
– contains Vitamin B6
– can lower high cholesterol
– can help prevent heart disease
– can lower blood glucose
– lowers the risk of obesity
– helps fighting asthma
– is good for your bone health
– it is gluten free
– it is vegan
HOW TO PREPARE:
DO NOT USE TAP WATER EVEN IF IT BOILS! When rehydrating foods, you need to use the best possible water.
– to prepare red rice, you need to first wash it under current water to eliminate smalls impurities; then soak it in drinking water for around 8 hours. The night before for lunch, or time morning for the evening. If you forgot to soak it, you can place it in drinking water, bring it to a boil and then turn it offs and let is stand for 1 hour.
– to cook the red rice, you will use 3 times the amount of drinking water to the rice. 1 cup of dry rice calls for 3 cups of water. If you are using a rice cooker, place water at least 1 falange higher then the rice, Take about 45 minutes. Never cook only 1 serving size, always at least 4, it freezer very well.
HOW TO CONSUME:
– as a side to vegetables
– as a side for beans and beans patties
– as a side for curries
– as a side for miso soup or other soups
– cold red rice salads with beans and chopped vegetables
– in a ball shape with avocado and peanuts in the inside. For this you will use a transparent cooking film and place in the fridge once the balls are formed. Or order them from Prem Bistro.
– in homemade sushi rolls instead of white rice
– as a thickener for soups
– as a topping for super salads
– as a quick snack with avocado and pink salt
– as breakfast porridge when cooked with coconut milk, dry fruit and nuts
– popped as a healthy cereal
– added in fruit smoothies to thicken them up
– as a flour to make gluten-free breads
– as a flour to make gluten-free cakes
– Added in smoothies to thicken them up
La Holista uses red rice everyday in her and her family meals. Do you use red rice? Let us know below why do you love it too…