RiceIntro 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) Broth2) 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 carbohydrates3. Aids in normal appetite and

digestion4. Promotes a healthy nervous

system

Function of Riboflavin

1. Helps break down carbohydrates2. Helps cells use oxygen3. Keeps skin, tongue, lips normal

Function of Niacin

1. Helps cells use other nutrients2. Keeps nervous system, mouth,

skin healthy3. 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.