holisticrendezvous

integrating nutrition, fitness, sprituality, conscious living, and a little sass

Rice

Rice can sometimes get a bad rap because it’s a starchy carbohydrate, but, as a whole grain it can be quite beneficial. Switching up your rice variety can also be beneficial because you will be exposed to different nutrient profiles. Wild rice is fantastic for it’s chewy and nutty flavor along with it’s eye-pleasing colors. Brown rice is a little fluffier and milder, but also absolutely delicious. A crazy fact about rice is that it supplies almost half of the daily calories for half of the world’s population!

Benefits: Whole grains are associated with weight loss, better digestion, and increased cardiovascular health. Rice is no different with high amounts of fiber  and selenium. Selenium has also been shown to induce DNA repair to damaged cells, which backs up the inverse correlation between selenium intake and cancer incidence. The high amounts of manganese in brown rice also act as an antioxidant, protecting cells from free radicals.

How To Use: Make a delicious rice pudding by cooking rice in your choice of milk (almond, coconut, local cow’s) and then add in honey, cinnamon, nutmeg, and other flavors of your choice. It also is fantastic in sushi rolls, macrobiotic bowls, stir-fried with vegetables, served as a side, or it can even be used to make vegetarian meat loafs! Once rice is cooked, it should be consumed very quickly as it is prone to toxins. It is recommended to store no longer than 4-7 days, but you should always err on the shorter side!

* Cook 1 part rice to 2 parts boiling water. Once the water reaches a boil again, turn down the heat to a simmer, cover, and let cook for about 45 minutes.

**TIP: cooking rice with wakame will increase the nutrient profile and make it more therapeutic by absorbing the minerals from the seaweed.

Nutrition Facts (for brown rice): Servings Size: 1 cup (cooked)

  • Calories: 216
  • Protein: 5.03 grams
  • Fats: 1.75 grams
  • Carbohydrates: 44.77 grams
    •     Fiber: 3.51 grams
  • Manganese: 88% DV
  • Selenium: 34.7% DV
  • Phosphorus: 23.1% DV
  • Copper: 21.1% DV
  • Magnesium: 20.9% DV
  • Vitamin B3: 18.6% DV


** Keep in an airtight container or store in the refrigerator for a longer shelf life!

Also, make sure to purchase organic rice because some studies have found that non-organic rice contain 1.4 to 5 times more arsenic than organic. This is especially important when purchasing brown rice protein powder.

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