Rice as a Healthy Component of Your Diet.

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Rice is a staple food across the world, grown on every content except Antarctica - making up about 20% of the World’s available calories. Rice is popular in a wide variety of forms: brown, long grain, medium grain, basmati, jasmine, and wild rice, all of which bring interesting flavors, aromas and textures. 

In the 1870’s, the milling of rice became easy, broadening the appeal of inexpensive white rice.  But soon after, scientists found white rice lacked many of the same nutrients common in brown rice. 

During the milling of rice, the bran, germ, and hull of the brown rice are removed, producing white rice. These parts are actually what provides the fiber, helping us feel full for longer, reducing constipation and insulin spikes normally seen after eating white rice. Fiber is undigested in the body, but when it enters our colon, the bacteria living there use it for food. When our gut bacteria are healthy from a high fiber diet, they help produce vitamins for our bodies and act as antioxidants. 

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Milling rice also removes many other nutrients such as protein, B vitamins, iron, magnesium, and copper. All of these nutrients are needed in higher amounts after bariatric surgery. Choosing white rice over brown greatly increases risk for deficiencies in these nutrients. In the United States, a powder is added to white rice that includes some B vitamins and iron to make up for what was removed. However, what cannot be added to white rice are the phytochemicals naturally occurring in brown rice which fight inflammation. 

Many studies have found that frequently eating white rice leads to development of diabetes. Those who choose brown rice can reduce the risk of developing diseases such as diabetes. Rice is also gluten free. It’s a great grain option, easily digested by most people. Overall, brown rice is a simple and inexpensive item to include in modest amounts in the diet. 

Recipe Corner

Cauliflower Rice is a great alternative to regular rice when avoiding high intake of carbohydrates. When used as a substitute, the flavor and consistency are hardly different from normal rice. Plus, it’s a great way to sneak in another serving of veggies.

Cauliflower Rice

Time: 25 minutes

Serves 4

Ingredients

1 large head cauliflower, cut into 1-inch florets

3 tablespoons olive oil

1 medium onion, diced finely

Kosher Salt

juice of half a lemon

Directions: 

1. Trim cauliflower florets to get as much stem off as possible. Break up florets into a food processor and pulse until mixture looks like couscous. This may take about three batches in the processor. 
2. Heat oil in a large skillet over medium-high heat. Add onions, stir to coat. Cook onions, stirring frequently until golden brown, about 8 minutes. 
3. Add the cauliflower to the onions, stir to combine. Add 1 teaspoon salt, stir frequently until cauliflower has softened, about 3-5 minutes. Remove from heat. 
4. Spoon the cauliflower into a large serving bowl, sprinkle with lemon juice, and season to taste with salt. Add any herbs you like such as cilantro, basil, parsley, or Italian seasoning. 
5. Serve warm with any recipe that calls for rice. 

http://www.foodnetwork.com/recipes/food-network-kitchens/healthy-cauliflower-rice.html

Mexican Rice is a popular dish and comfort food for many people. But it doesn’t have to be unhealthy. We can substitute brown rice to increase vitamin, protein, and fiber content. 

Mexican Rice

Time: 1 hour 10 minutes

Serves 4-6

Ingredients:

1 (14oz) can chicken broth

1 (10 oz) can Hot Rotel (diced tomatoes with chili peppers)

1 teaspoon salt

1 cup brown rice

Directions: 

1. Bring chicken broth, tomatoes, and salt to a boil in a medium saucepan; add rice. Cover, and reduce heat to medium-low. Simmer until rice is cooked and liquid is absorbed, about 1 hour. 
2. Stir before serving. Add seasonings to your taste such as 1/2 teaspoon cumin, 1/4 teaspoon smoked paprika, 1/4 teaspoon cayenne pepper, fresh ground black pepper, or sautéed garlic cloves and jalapeños. 

Recipe modified from: http://allrecipes.com/recipe/222050/brown-spanish-rice/

Who doesn’t love a burrito? After weight loss surgery, giant burritos with filling tortillas are not worth the stomach ache. Try a burrito bowl instead. They can be made as large or as small as your stomach tolerates. Add favorite burrito ingredients for a meal the whole family can enjoy. 

Burrito Bowl

Time: 45 minutes

Serves 4

Ingredients: 

1/2 cup brown rice

1 pound ground turkey

1 tsp chili powder

1/2 tsp garlic powder

1/2 tsp cumin

1/2 tsp onion powder

1/4 tsp oregano

1/4 tsp ground cayenne pepper

1 pound ground turkey

kosher salt

1/4 cup plain Greek yogurt

2 tsp hot sauce

2 cups grape tomatoes, halved

1 avocado diced

1 (15oz) can black beans rinsed well

1/4 cup shredded jack cheese

cilantro to garnish

Directions: 

1. In an small pot, cook rice according to package directions, or use cauliflower rice recipe from above.
2. Meanwhile, in a large skillet, over medium heat, cook turkey until no longer pink, 5-7 minutes. Add black beans, garlic powder, cumin, onion powder, oregano and cayenne pepper. Stir well, until beans are heated through.
3. In a small bowl, mix together the hot sauce and yogurt. 
4. Assemble bowls: divide rice into four bowls. Top with ground turkey and beans, tomatoes, avocados, cheese and spicy yogurt. Garnish with cilantro. 

Recipe modified from: http://www.delish.com/cooking/recipe-ideas/recipes/a46525/skinny-burrito-bowl-recipe/

Stir-fry recipes are a great way to incorporate vegetables into our diets. Make the veggies the main feature with 2-3 oz of meat on top of 1/4 cup or less of brown rice to tie the dish together. Those who’ve had bariatric surgery can have less rice and others in the family may choose to have a more. Online, foodnetwork.com has over 500 different stir fry recipes!

Shrimp Stir-Fry

Time: 40 minutes

Serves: 4

Ingredients: 

1/2 cup brown rice, or cauliflower rice from above recipe (optional)

2 Tablespoons olive oil

1 pound shrimp, peeled and deveined (I like frozen easy peel from Ralph’s, it is cheaper than pre-cleaned and as the name suggests, easy to peel)

4 garlic cloves, minced

1 large zucchini, diced

1/3 cup frozen corn kernels, thawed

1/2 pint red grape tomatoes, sliced in half, lengthwise

1/2 pint yellow grape tomatoes, sliced in half, lengthwise (or use whole pint of one color tomato)

salt and pepper to taste

12-18 fresh basil leaves, sliced

1/4 cup parmesan cheese

juice of one lemon

Directions: 

1. Cook rice according to package directions. 
2. Heat olive oil in a large skillet over medium-high heat. Add shrimp and garlic, sauté until shrimp are opaque, about 3 minutes. Place shrimp on plate. 
3. Increase heat to high, add zucchini, stir for 1 minute and push to edges of pan. Add corn to pan, cook one minute then push to edges of pan. Throw in the grape tomatoes, stir for 1 minute. Add salt and pepper to taste. 
4. Throw shrimp back in pan. Stir everything for 1 minute until it is mixed well and warmed through. Remove from heat. 
5. Sprinkle with fresh basil, parmesan cheese, and juice from the lemon. The dish works by itself or over a little rice. 

Recipe modified from: http://www.foodnetwork.com/recipes/ree-drummond/shrimp-stir-fry.html