wild about rice

By the American Institute for Cancer Research

Rice is one of the world’s most frequently consumed foods and one of the most versatile. It can be a satisfying part of a soup, salad, side dish, entrée or dessert in any season.

When you eat brown rice instead of white rice, you get more health benefits. Because brown rice is a whole grain, it contains all three parts of the original kernel: the germ, bran and endosperm. White rice has the germ and bran removed.

The color of brown rice comes from its outer layer of bran. This layer also contains most of the vitamins, minerals, fiber and phytochemicals that are naturally in rice. Brown rice is a good source of thiamin, niacin, vitamin B6, phosphorus, selenium and magnesium. By mixing cooked brown rice with vegetables that have been steamed or stir-fried, you increase the nutrition power of this grain and help protect yourself even more against cancer.

There are many more healthy ways to vary your rice routine:

• Pair brown rice with nutritious, nutty wild rice.
• Add a dash of the spice turmeric for a golden color or curry power for spiciness.
• Cook rice in fat-free, reduced-sodium broth for more flavor.
• Throw in cilantro and chilies for a southwestern style pilaf.

Make rice a dessert with slivered almonds, fresh fruit, cinnamon, cloves and ginger.
 
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