Rice 101
Rice Types
Rice History
Rice Products
Healthy Diet
Gluten Free
Brown Rice
Dairy Alternative
How It's Made

Nature’s Perfect Whole Food

Make Rice Part of your Healthy Diet

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

White rice is fat- and sodium-free, and contains only 103 calories per ½ cup serving. White rice is a source of the following:

  • Niacin
  • Pantothenic acid (B5)
  • Phosphorus
  • Magnesium
  • Vitamin B6
  • Zinc

Brown Rice

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:

  • Dietary fibre
  • Thiamine
  • Iron

Rice Bran

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:

  • Vitamin E
  • Folacin
  • Zinc
  • Potassium

Recipes

Lentil-Pumpkin Rice Pudding

Lentil-Pumpkin Rice Pudding

This subtly sweet pudding uses the natural sweetness of ripe bananas and pumpkin purée to balance the rice and lentils, providing a nutritionally balanced and delicious meal for baby. Lentils are a source of iron, which is important for making red blood cells, while pumpkin and banana provide important vitamins and minerals including potassium and vitamin A, which are factors in normal growth and development. Continue Reading

How to Make Sushi

How to Make Sushi

Do you love sushi? We are lucky to have a plethora of excellent sushi restaurants to choose from. But have you ever thought about making your own? What might seem intimidating is actually not that difficult, and you’ll probably find it to be a lot of fun. The key is to make sure beforehand that you have the necessary equipment and ingredients. <p> Sushi can be enjoyed in many different ways. Sushi prepared as rice rolls wrapped in nori (a thin slice of dried seaweed) is called Maki sushi. Some kinds of Maki sushi are Futo Maki (“fat rolls”, usually with vegetable and egg centres), Tekka Maki (with raw salmon or tuna centres), and Kappa Maki (made with vegetable centres, e.g. cucumber sticks). <p> Sushi that is a fish slice on a palm full of rice is known as Nigiri Sushi. If the raw fish is served alone, it is called Sashimi.</p> <p> Today we’ll be making a style of Maki Sushi.</p> Continue Reading

Bountiful Brown Rice Muffins

Bountiful Brown Rice Muffins

Eating foods that rate low to medium on the Glycemic Index help control blood glucose and cholesterol levels. The brown rice combined with pecans in these raspberry muffins assist in slowing down the release of sugars into the bloodstream, making them diabetic-friendly. Continue Reading