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 • Bring water to a boil in heavy saucepan • Stir in 1 c. rice and stir once • 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 • Thiamin • Riboflavin • Niacin • Iron • 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.