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Rice is rich in carbohydrates whose main health benefit is the supply of energy that can be spent quickly, but it also has amino acids, vitamins and minerals essential to the body.
Rice protein when combined with legumes such as beans, beans, beans, lentils or peas provides complete proteins for the body that are important for building body tissues, and also helps to boost immunity and maintain cells.
White rice or polished rice is the most consumed in Brazil but it has the least vitamins and therefore it is important to consume vegetables and vegetables in the same meal to increase its nutritional value, since most vitamins are present in the rice husk that are removed during the bleaching process.
Benefits of brown rice
The benefits of brown rice are related to the decrease in the appearance of diseases such as cancer, diabetes, cardiovascular diseases and obesity.
Brown rice has much more nutrients, minerals and slightly less carbohydrates than white or polished rice that loses nutrients in its processing. Thus, brown rice has B vitamins, minerals such as zinc, selenium, copper and manganese as well as phytochemicals with antioxidant action.
Nutritional information for rice
| 100 g of cooked needle rice | 100 g of cooked brown rice |
Vitamin B1 | 16 mcg | 20 mcg |
Vitamin B2 | 82 mcg | 40 mcg |
Vitamin B3 | 0.7 mg | 0.4 mg |
Carbohydrates | 28.1 g | 25.8 g |
Calories | 128 calories | 124 calories |
Proteins | 2.5 g | 2.6 g |
Fibers | 1.6 g | 2.7 g |
Calcium | 4 mg | 5 mg |
Magnesium | 2 mg | 59 mg |
The consumption of brown rice is more beneficial for the body than quinoa and amaranth, foods popularly known for their health benefits. This is due to oryzanol, a set of substances present in brown rice that no other food has and which is related to the prevention and control of cardiovascular diseases.
Light oven rice recipe
This recipe is delicious and very simple to make.
Ingredients
- 2 cups of washed and drained brown rice
- 1 grated onion
- 5 crushed garlic cloves
- 1 bay leaf
- 1/2 pepper chopped into pieces
- 4 glasses of water
- salt to taste
Preparation mode
Sauté the garlic and onion in a pan and then place in an oven dish. Then place the other ingredients in the dish and bake for about 20 minutes, making sure that the rice is properly cooked at the end. If necessary add a little more boiling water and leave in the oven until dry.
To vary the flavor you can add slices of tomato, some basil leaves and a little cheese on top, at the end of cooking.
Protein-rich rice recipe with vegetables
Ingredients:
- 100 g of wild rice
- 100 g plain rice
- 75 g almonds
- 1 zucchini
- 2 stalks of celery
- 1 bell pepper
- 600 ml of water
- 8 okra or asparagus
- 1/2 can of green corn
- 1 onion
- 2 tablespoons olive oil
To season: 1 chilli, 1 pinch of black pepper, 1 tablespoon of cilantro, 2 tablespoons of soy sauce, 2 tablespoons of chopped parsley and salt to taste
Preparation mode
Sauté the onion in olive oil until golden and then add the rice, stirring for a few minutes. Then add water, vegetables and almonds. Then add the spices but leave the cilantro and parsley to be added at the end, when the rice is almost dry.
To prevent the rice from becoming soggy, you should always keep the heat low and do not stir after adding the vegetables to the pan.
Quick Rice Cake Recipe
Ingredients:
- 1/2 cup of milk tea
- 1 egg
- 1 cup of wheat flour
- 2 tablespoons grated Parmesan cheese
- 1 tablespoon baking powder
- 2 cups of cooked rice tea
- Salt, garlic and black pepper to taste
- 2 tablespoons chopped parsley
- Frying oil
Preparation mode:
Beat the milk, egg, flour, parmesan, baking powder, rice, salt, garlic and pepper in a blender until a homogeneous mass is formed. Pour into a bowl and add the chopped parsley, mixing well with a spoon. To fry, place spoonfuls of the dough in the hot oil, and let it brown. When removing the cookie, let it drain on paper towels to remove excess oil.
Try seasoning these recipes with the herbal salt taught in the following video: