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:
This Asian twist on traditional meatloaf is impressive enough to serve to guests but easy enough to prepare on a weeknight. Continue Reading
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
Meaty mushrooms, green onions, tomatoes and mozzarella are only a few topping suggestions, get creative and have fun. Topped with pesto, short or medium grain rice acts as a substitute for dough making this pie perfect for those with gluten allergies. For best results, ensure toppings are well drained. Continue Reading