Reach for these rice recipes

BY RITA DEMONTIS, TORONTO SUN

FIRST POSTED: WEDNESDAY, JANUARY 13, 2016 08:00 AM EST

Reach for these rice recipes

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This time of year is when a bowl of rice is real nice.

On its own with a dollop of butter and sprinkling of fresh cheese is as comforting as you can get. And recent studies show people who consume the most have diets richer in potassium, magnesium, fibre and less saturated fat and sugar.

Rice is healthy and its affordable that 1.6 billion people consume worldwide.

"Canadians won't sacrifice taste for health and are learning that healthy and tasty can be inclusive when they take a bite out of the world around them," says registered nutritionist and culinary writer Theresa Albert, noting that nearly 70% of our rice is from south of the border.

Rice, is a practical grain that goes with everything and is a healthier option than other starches. According to a study published in Food and Nutrition Sciences, rice consumption was associated with better diet quality and nutrient intake than seen in non-rice consumers.

"Not only is whole grain rice itself more nutrient-rich than some other starches common at our dinner tables, but it also is typically served with highly nutritious items like beans, fish, tomatoes and greens," says Albert, adding "It's that cascading inspiration of adding rice which opens the door to other nutritious foods. Cuisines all over the world benefit from this "company rice keeps" and Canadians know a good thing when they see and taste it."

In Canada, we do not have to look far for rice recipe inspiration, thanks to our diverse cultural landscape. Here's a selection of easy and delicious recipes courtesy of USA Rice that highlight the flavours of Greece, Italy, Portugal and the Middle East:

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This time of year is when a bowl of rice is real nice.

On its own with a dollop of butter and sprinkling of fresh cheese is as comforting as you can get. And recent studies show people who consume the most have diets richer in potassium, magnesium, fibre and less saturated fat and sugar.

Rice is healthy and its affordable that 1.6 billion people consume worldwide.

“Canadians won’t sacrifice taste for health and are learning that healthy and tasty can be inclusive when they take a bite out of the world around them,” says registered nutritionist and culinary writer Theresa Albert, noting that nearly 70% of our rice is from south of the border.

Rice, is a practical grain that goes with everything and is a healthier option than other starches. According to a study published in Food and Nutrition Sciences, rice consumption was associated with better diet quality and nutrient intake than seen in non-rice consumers.

“Not only is whole grain rice itself more nutrient-rich than some other starches common at our dinner tables, but it also is typically served with highly nutritious items like beans, fish, tomatoes and greens,” says Albert, adding “It's that cascading inspiration of adding rice which opens the door to other nutritious foods. Cuisines all over the world benefit from this “company rice keeps” and Canadians know a good thing when they see and taste it.”

In Canada, we do not have to look far for rice recipe inspiration, thanks to our diverse cultural landscape. Here's a selection of easy and delicious recipes courtesy of USA Rice that highlight the flavours of Greece, Italy, Portugal and the Middle East.

Rice 101 – the benefits of rice:

• Rice is the original gluten-free grain and is the least allergenic of all grains.

• About 50% of North Americans consume only half of the magnesium that they should. Magnesium is critical for muscle function. There is more magnesium in 1 cup of cooked long grain brown rice (21% DV) than in 3.5 cups of spinach (20% DV).

• 1 cup of brown rice has almost 4 g of fibre.

• Rice should be cooled then stored in the fridge immediately. It will keep for up to a week. Cook once, eat multiple times during week in salads, soups, puddings and stir fries.

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