Rice to Know Information and Tips

Looking for healthy, budget-friendly foods that are also delicious? Rice is a healthy, versatile, and economical dish. Rice is the most popular grain globally, supplying energy, complex carbohydrates, fiber, and essential vitamins and minerals. Check out the following tips and information on the recommendations and nutritional value of rice as well as ways to use rice in dishes.

• MyPlate and rice. The amount of grains you need to eat depends on your age, gender, and level of physical activity. Recommended daily amounts can be found on the MyPlate website. Most Americans consume enough grains, but few are whole grains. At least half of all the grains eaten should be whole grains.
• Whole grain goodness. Whole-grain rice can be brown, black, red or wild.  The whole grain is the entire seed of a plant which includes the bran, germ and endosperm.  Together, these provide vitamins, minerals, fiber, protein and other important nutrients. Enhance your next meal with the whole- grain goodness of brown, red, black or wild rice to add flavor, color and crunch to your dish.
• Nutritional value. Rice is sodium- and cholesterol-free, as well as gluten-free and the least allergenic of all grains. It is a nutrient-dense food and contributes over 15 vitamins and minerals, including folate and other B vitamins, iron and zinc. Brown rice is a 100 percent whole grain. Rice has approximately 100 calories per half-cup serving.
• Rice economics. Rice is economical, easy to prepare and pairs well with other healthy foods such as vegetables, meat, seafood and soy foods. Cooked rice may be stored in the refrigerator for up to four days or frozen for two to three months. So prepare batches of rice ahead of time to use with meals throughout the week or freeze cooked rice.
• Reheating rice. Add 2 tablespoons of liquid per cup of rice. For reheating on range top, cover and heat about 5 minutes until heated throughout. Use low heat for best results. The amount of time may vary slightly depending on how much you're reheating. Fluff with a fork. For microwave reheating, cover and cook on high about 1 minute per cup. Cook frozen rice 2 minutes on high for each cup. Fluff with a fork.
• Adding rice to meals. Try combining white and brown rice in one dish or add brown rice in soups, stews, salads, casseroles or stir-fries. Mix up rice in the stuffing for baked green peppers or tomatoes. Create a whole-grain pilaf with a mixture of barley, wild rice, brown rice, broth and spices. For a special touch, stir in toasted nuts or chopped dried fruit.