The Nutritional Power of Rice

Rice is one of the most widely consumed staple foods around the world and plays a key role in the diets of millions of people. As well as being an abundant source of energy, rice also has impressive nutritional power, offering a variety of health benefits.

Rice rich in Complex Carbohydrates

Rice is a naturally gluten-free grain rich in complex carbohydrates, which are our body's main source of energy. These carbohydrates are digested slowly, providing a steady supply of energy throughout the day. Rice is also an excellent source of starch, which is converted into glucose to fuel our muscles and brain.

Vitamins and minerals

In addition to carbohydrates, rice contains a significant amount of essential vitamins and minerals. Brown rice, in particular, is a rich source of B vitamins such as thiamin (B1), riboflavin (B2), niacin (B3) and folic acid (B9). These vitamins play important roles in energy metabolism, brain function and heart health.

Source of Fibre

Another important component of rice is dietary fibre. Brown rice, which retains its outer husk, is an excellent source of fibre, while white rice, which undergoes a refining process, has a lower fibre content. Fibre supports digestive health, regulates bowel function and helps control blood sugar levels. Therefore, it is recommended to opt for brown rice whenever possible to enjoy the additional benefits of fibre.

Rice proteins

Rice also contains a small amount of protein, although the quality and quantity varies between varieties. Brown rice is considered a more complete source of protein compared to white rice, due to the presence of bran and germ. However, to get an adequate protein intake, it is important to combine rice with other protein sources such as beans, pulses, eggs or lean meat.

Culinary versatility of rice

An important characteristic of rice is its versatility in cooking. It can be prepared in many ways, such as cooked rice, risottos, rice salads, sushi and more. It is an excellent base for balanced meals, allowing the addition of vegetables, proteins and spices to create nutritious and flavourful dishes.

However, it is important to mention that the choice of rice type and the method of preparation can influence its nutritional benefits. Brown rice is considered more nutritious than white rice due to its higher fibre, vitamin and mineral content. Also, opting for healthy cooking methods such as steaming can better preserve the rice's nutrients compared to cooking in excess water.

Conclusion

In summary, rice is a versatile and nutritious grain that provides energy, vitamins, minerals and fibre essential for a balanced diet. Brown rice is especially beneficial due to its higher fibre and nutrient content. However, it is important to remember that moderation is key as rice is a concentrated source of carbohydrate. Combine it with other healthy foods to create balanced meals and take advantage of all its nutritional benefits.

So the next time you savour a rice dish, remember that you're getting more than just a tasty side dish. Rice is a powerful grain that contributes to a healthy and varied diet, helping to keep your body nourished and providing energy.

Recipes

 

Shrimp and Vegetable Rice

Ingredients:

• 2 cups white rice
• 500g medium shrimp, cleaned and peeled
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 medium carrot, cut into small cubes
• 1 red pepper, cut into small cubes
• 1 green pepper, cut into small cubes
• 1 cup peas
• 2 tablespoons olive oil
• Salt to taste
• Pepper to taste
• Chopped parsley for garnish

Preparation:

• Heat the oil in a pan and sauté the onion and garlic until lightly browned. Add the peppers, carrot and peas. Sauté for a few minutes until slightly soft.
• Add the prawns and cook until they are pink and cooked through.
• Add the rice and stir well to coat it in the ingredients.
• Add enough water to cook the rice according to the pack instructions.
• Season with salt and pepper to taste.
• Cook over medium heat until the rice is tender and the water has been absorbed.
• Remove from the heat and leave to rest for a few minutes.
• Garnish with chopped parsley before serving.
  
  

Mushroom Risotto

Ingredients:

• 2 cups of arborio rice (suitable for risotto)
• 300g fresh or frozen mushrooms (shiitake, champignon, porcini, etc.), sliced
• 1 medium onion, chopped
• 2 cloves garlic, chopped
• Olive oil
• 2 tablespoons butter
• 1/2 cup dry white wine
• 4 cups vegetable broth or mushroom broth
• 1/2 cup grated mozzarella cheese
• Salt to taste
• Pepper to taste
• Chopped parsley for garnish

Preparation:

• In a large saucepan, heat the olive oil and sauté the onion and garlic until lightly browned.
• Add the sliced mushrooms and cook until soft and golden.
• Remove half of the mushrooms from the pan and set aside for the finalisation of the dish.
• Add the arborio rice to the pan and stir well to coat it in the ingredients.
• Pour in the white wine and cook until the alcohol evaporates.
• Gradually add the vegetable or mushroom stock, one ladle at a time, stirring constantly and waiting for the liquid to be absorbed before adding more.
• Continue adding the stock and stirring until the rice is al dente, creamy and evenly cooked.
• Remove the pan from the heat and add the grated mozzarella cheese and the 2 tablespoons of butter. Mix well.
• Season with salt and pepper to taste.
• Top the risotto with the reserved mushrooms and sprinkle chopped parsley on top.
• Leave to rest for a few minutes before serving. On the plate grate parmesan cheese to taste.
  

   

Tip: Serve the mushroom risotto hot as a main course or accompanied by a green salad. It's a delicious and sophisticated option!

Rice pudding

Ingredients:

• 1 cup white rice
• 4 cups milk
• 1 cup sugar
• 1 pinch salt
• 1 lemon peel (optional)
• 1 cinnamon stick (optional)
• Cinnamon powder for sprinkling (optional)

Preparation:

• Wash the rice well under running water and drain.
• In a large saucepan, add the rice, milk, sugar, salt, lemon zest and cinnamon stick.
• Bring the pan to a simmer over medium heat and cook, stirring occasionally so it doesn't stick to the bottom.
• When the rice is almost cooked and the liquid has reduced, reduce the heat.
• Continue cooking, stirring constantly, until the rice is tender and the liquid has turned to a cream.
• Remove the lemon zest and cinnamon stick.
• Transfer the rice pudding to a serving dish or individual bowls.
• Allow to cool slightly before serving.
• Sprinkle cinnamon powder on top, if desired.
• Serve the rice pudding warm or cold.
  
  

Ana Neto
(Pharmaceutical)