Did you know that Canada’s Food Guide to Healthy Eating recommends 3-7 servings of grain products per day? Rice is an excellent addition to any well-balanced, healthy diet.
One cup (250 mL) of cooked white rice provides 2 servings of grain. The Canadian diet should provide 55% of energy as carbohydrates, including cereal, breads, other grain products, fruits, and vegetables. Whole grain brown rice is a great way to increase fibre and nutrition in your diet. Try mixing up your meals today but incorporating or substituting white rice with brown. Taste the difference!
White rice is fat- and sodium-free, and contains only 103 calories per ½ cup serving. White rice is a source of the following:
Low in fat and sodium-free, brown rice Contains only 108 calories per ½ cup serving. Brown rice contains the same nutritional elements as white rice, but is also an excellent source of the following:
Rice bran can be used in baking (muffins) as a replacement for either wheat or oat bran. It can also be used as filler (meatloaf, meatballs) because it acts as a binder. This is also a useful ingredient for creating baked goods for those who are intolerant of gluten.
High in dietary fibre and sodium-free, rice bran contains the same nutritional elements as white and brown rice but is an additional source of the following:
The mild flavours and creamy textures of avocado and banana team up in this simple mash that is sweetened with a little applesauce and fortified with cooked rice. Keep in mind that the mash does discolour as the avocado and bananas oxidize but it won’t affect the flavour or nutritional value. Continue Reading
The guests at your holiday party are sure to be impressed with these sophisticated gluten-free appetizers. The brown rice blinis can be prepared in advance and will remain fresh for your gathering. Topped with savoury smoked salmon or trout and irresistibly smooth crème fraiche, these bite-sized delights will have guests lined up for more. Continue Reading
Meaning "rice with chicken" in Spanish, this dish is traditionally made with tomatoes, green peppers and saffron. For less than five dollars a person, this twist on a Latin American classic contains all of the major food groups and will not only please your pocket book, but your family too. Continue Reading