Rice Intro to Foods and Nutrition

White Rice  White starchy ENDOSPERM of rice kernel.  The Bran and Germ have been removed.

Brown Rice  The HULL (outside of the bran) has been removed. Brown rice contains bran, endosperm and germ.  High in FIBER, nutty flavor and takes longer to cook.

Classifications of Rice:  Long grain: Dry and fluffy, best for side dishes  Short grain: Small and sticky, best for sushi, rice puddings and risotto

Types  Converted or Parboiled – Increases nutritional value and shelf life. Process is to steep, steam, then dry to force nutrients to inner parts of grain.  Instant or Precooked- Precooked and dried before packaging. Example: Minute Rice.  Wild Rice – Really a seed of grass from marshes. Nut like flavor takes a long time to cook. Difficult to harvest so it’s very expensive.

Shelf life of Rice  White rice – 1 year  Wild rice and brown rice – 6 months

Cooking Method of Rice 1 cup of rice + 2 cups of water 3 cups cooked rice

Cooking Steps 1.Bring water to a boil in heavy saucepan 2.Stir in 1 c. rice and stir once 3.Cover and reduce heat to simmer for approx. 20 minutes until all water is absorbed. Shut off heat and let sit for 5 minutes. Fluff rice before serving with a fork.

Use of Liquids other than water:  1) Broth  2) Milk

Cooking Brown Rice:  Takes twice as long unless you soak it first to help absorb water.

Cooking Wild Rice:  Must be soaked first.

Nutrients & Functions These nutrients are added to a grain product that has been enriched 1.Thiamin 2.Riboflavin 3.Niacin 4.Iron 5.Folic Acid

Function of Thiamin  1. Helps the body get energy from foods  2. Breaks down carbohydrates  3. Aids in normal appetite and digestion  4. Promotes a healthy nervous system

Function of Riboflavin  1. Helps break down carbohydrates  2. Helps cells use oxygen  3. Keeps skin, tongue, lips normal

Function of Niacin  1. Helps cells use other nutrients  2. Keeps nervous system, mouth, skin healthy  3. Keeps digestive tract healthy

Function of Iron  1. Combines with protein to form hemoglobin (a protein pigment found in red blood cells).  2. Transfers oxygen from the lungs to other cells in the body.

Function of Folic Acid  1. Helps produce normal blood cells  2. Helps prevent birth defects of brain and spinal cord

Notes:  Other than water: Broth and/or milk can be used to make rice.  Cooking brown rice takes twice as long unless you soak it first to help absorb water.  To cook wild rice it must be soaked first.