The Benefits of Rice

Considering that more than 3 billion people around the world rely on rice as a main dietary component, it should come as no surprise that rice is a nutritious food source that provides over 15 needed vitamins and minerals. Rice is the second most produced crop after corn in the world.

In addition to the vitamins and minerals, rice is an excellent source of complex carbohydrates. It is these carbohydrates that are good for the body as they are stored n the muscles and provide the human body with energy when it is needed. When compared to other grains, rice contains high quality proteins  which is unusual for high carbohydrate foods. It also contains eight of the essential amino acids: leucine, lysine, methionine, isoleucine, phenylalanain, theronine, trytophan, and valine. It is these acids that help to build and maintain the tissues in the muscles and also helps to produce enzymes, hormones, and antibodies. The human body can not produce these things without the enzymes naturally.

If the body does not get enough of the essential amino acids, the body will begin to suffer, including the muscles until the amino acids are provided. The body is not able to store extra amino acids as it can with fats and starches, allowing the body to use it as necessary. Instead, the amino acids need to be included in the foods we eat each day.

Different types of rice have different health benefits. In the United States, white rice is the choice for the most consumers. However, many of the nutrients found in rice are lost during processing. Thiamin and niacin as well as iron will be added in again but this process is what is makes rice known as enriched rice. White rice is not a provider of Vitamins A or C and it does not provide calcium. White rice does provide iron but only about half as much as brown rice does. Both white and brown offers vitamin E and choline. Brown rice also offers six times as much thiamine, three times as much riboflavin, five times as much niacin, and twice as much vitamins B6 an K that white rice does. Brown rice also provides the body with important nutrients including magnesium, zinc, and manganese. White rice also offers these nutrients but in much smaller quantities. Brown rice also contains approximately 4 times as much fiber as other types of rice.

Another benefit of rice consumption involves the keeping the bowels healthy. Rice contains a resistant starch, which means it reaches the bowel undigested and helps with the growth of necessary bacterias that keep the bowel healthy.

July Veggie of the Month: GARLIC

Garlic has long been hailed for it’s numerous benefits to health. Even old legend tells tales of the strength and courage garlic provided to those who ate it. It was also known for helping to keep evil spirits at bay and has been believed to be the cure-all for the common cold as well as other major health conditions. Essentially, garlic is a health food that is nutritious and should be included as part of a healthy diet.

Garlic has a strong flavor and smell which is the result of sulfur compounds. It is often used for flavoring of various meats and dishes. It is an extremely popular part of Mediterranean and Middle East countries as well as in China and India. Americans also consume a lot of garlic. More than 250 million pounds of garlic are estimated to be used by Americans each year and with the popularity of garlic’s health benefits, that number is steadily increasing.

The Varieties of Garlic
While many consumers may think that garlic is garlic, there are actually around 300 varieties of garlic that is grown worldwide. California is the leading state for garlic production and an estimated 90% of American garlic is grown there. Garlic is harvested in two different time periods – early, which is harvested during the middle of summer is white or off-white in color. Late garlic is off-white in color. Other varieties of garlic include:

American Garlic – has white skin and a strong flavor.

Chileno Garlic – has a reddish colored skin and is sharp-tasting. This variety of garlic is grown in Mexico.

Green Garlic – has a green color with a long green top and small whit bulb. Green garlic is harvested young so the flavor is milder than mature garlic.

Italian Garlic – has a mauve color and has a flavor considered to be milder than American garlic.

Selecting and Storing Garlic
Consumers can buy garlic all year around. It is available in both fresh and frozen form. When selecting fresh garlic, look for heads that are firm to the touch and stay away from soft or wrinkled cloves.  Keep garlic cloves in a cool, dark place but not in the refrigerator. It will stay good for several weeks. There are clay holders made to keep garlic fresh for longer periods of time. If cloves sprout, they are still usable but won’t have the same strength in flavor. Sprouts can be used like chives as an additive to many dishes.

Using Garlic
Peel the outer layers of skin from the bulb to remove the garlic cloves for full strength flavor. Whole unpeeled cloves can also be used for a muted flavor to some dishes. Garlic can be added while cooking or in a marinade and can be removed before serving the dish. Garlic can also be crushed, chopped, pressed or pureed. The more finely you cut the garlic, the stronger its flavor will be. Don’t use the green core of the garlic bulb as it is bitter in taste. When you cook with garlic, the flavor will be decreased in strength. The longer its cooked, the more mild it becomes. If sauteing with garlic, do not overcook it or use too high of a temperature or the garlic will become bitter tasting.

Recipe for Garlic

Garlic Chicken Adobo

You will need:

• 4 lbs of skinned chicken breast.
• 12 garlic cloves, peeled and sliced in half
• ½ cup of vinegar.
• ½ cup of soy sauce.
• ½ cup of water.
• Coarse ground black pepper, to taste.

To Prepare
Brown the chicken in a large skillet; then drain off the fat.

Add the garlic, soy sauce, vinegar, water and pepper.

Cover and simmer for about 35-40 minutes, until very tender. Turn the chicken once during this time.

June Veggie of the Month: Okra

Typically found in Cajun, Creole, and Southern food dishes, okra is a green vegetable, with a fuzzy texture that is actually a member of the cotton family. This vegetable is chock-full of nutrients, especially Vitamin C. Okra is also low in calories and is a fat-free food.

Choosing Okra

While okra is available all year around, it’s peak growing season is in the summer. You can select either frozen or fresh okra. When choosing okra, look for ones that are medium to dark in color with a skin that contains no blemishes. Okra can be picked after only two months of planting. They are generally picked when they are 2-3 inches long while they are still young so they remain tender. Older okra becomes tough.
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