Health Benefits of Rice

Rice is rich in carbohydrates whose main health benefit is the supply of energy that can be spent quickly, but it also has amino acids, vitamins and minerals essential to the body.

Rice protein when combined with legumes such as beans, beans, beans, lentils or peas provides complete proteins for the body that are important for building body tissues, and also helps to boost immunity and maintain cells.

White rice or polished rice is the most consumed in Brazil but it has the least vitamins and therefore it is important to consume vegetables and vegetables in the same meal to increase its nutritional value, since most vitamins are present in the rice husk that are removed during the bleaching process.

Benefits of brown rice

The benefits of brown rice are related to the decrease in the appearance of diseases such as cancer, diabetes, cardiovascular diseases and obesity.

Brown rice has much more nutrients, minerals and slightly less carbohydrates than white or polished rice that loses nutrients in its processing. Thus, brown rice has B vitamins, minerals such as zinc, selenium, copper and manganese as well as phytochemicals with antioxidant action.

Nutritional information for rice

	100 g of cooked needle rice	100 g of cooked brown rice
Vitamin B1	16 mcg	20 mcg
Vitamin B2	82 mcg	40 mcg
Vitamin B3	0.7 mg	0.4 mg
Carbohydrates	28.1 g	25.8 g
Calories	128 calories	124 calories
Proteins	2.5 g	2.6 g
Fibers	1.6 g	2.7 g
Calcium	4 mg	5 mg
Magnesium	2 mg	59 mg

The consumption of brown rice is more beneficial for the body than quinoa and amaranth, foods popularly known for their health benefits. This is due to oryzanol, a set of substances present in brown rice that no other food has and which is related to the prevention and control of cardiovascular diseases.

Light oven rice recipe

This recipe is delicious and very simple to make.

Ingredients

• 2 cups of washed and drained brown rice1 grated onion5 crushed garlic cloves1 bay leaf1 / 2 chopped peppers in pieces4 cups of water to taste

Method of preparation

Sauté garlic and onion in a pan and then place in an oven dish. Then place the other ingredients on the platter and bake for about 20 minutes, making sure that the rice is properly cooked at the end. If necessary add a little more boiling water and leave in the oven until dry.

To vary the flavor you can add slices of tomato, some basil leaves and a little cheese on top, at the end of cooking.

Protein-rich rice recipe with vegetables

Ingredients:

• 100 g of wild rice100 g of plain rice75 g of almonds1 zucchini2 stalks of celery1 pepper 600 ml of water8 okra or asparagus1 / 2 can of green corn1 onion2 tablespoons of olive oil

To season: 1 chilli, 1 pinch of black pepper, 1 tablespoon of coriander, 2 tablespoons of soy sauce, 2 tablespoons of chopped parsley and salt to taste

Method of preparation

Sauté the onion in olive oil until golden and then add the rice, stirring for a few minutes. Then add the water, vegetables and almonds. Then add the spices but leave the cilantro and parsley to be added at the end, when the rice is almost dry.

To prevent the rice from becoming soggy, always keep the heat low and do not stir after adding the vegetables to the pan.

Quick Rice Cake Recipe

Ingredients:

• 1/2 cup of milk tea1 egg1 cup of wheat flour2 tablespoons of grated Parmesan cheese1 tablespoon of baking powder2 cups of cooked rice tea Salt, garlic and black pepper to taste2 tablespoons chopped parsleyOil to fry

Method of preparation:

Beat the milk, egg, flour, parmesan, baking powder, rice, salt, garlic and pepper in a blender, until a homogeneous mass is formed. Pour into a bowl and add the chopped parsley, mixing well with a spoon. To fry, place spoonfuls of the dough in the hot oil, and let it brown. When removing the cookie, let it drain on paper towels to remove excess oil.

Try seasoning these recipes with the herbal salt taught in the following video: