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Automatic Rice Cooker Use and Care Guide
Why Rice & Whole Grains?
Grains (including rice) are finally getting the attention they deserve
as they move into the nutritional spotlight. The new USDA dietary
recommendations highlight grains and legumes as an essential part of
a healthy, whole foods diet. With their impressive fiber, complex
carbohydrates and protein profiles, they are, without a doubt, some of
Mother Nature’s most perfect foods.
Grains are the edible portion of cereal plants. The grain or kernel is
technically a complete fruit and houses most of its nutritional value.
In addition to their high fiber content, grains are an excellent source
of B vitamins and many minerals, including magnesium, iron, zinc,
potassium and selenium. The germ oils found in the germ layers of
whole grains contain vitamin E, an important antioxidant.
Whole grains that are best served alone or as complements to main
dishes include: wheat, rice, rye, quinoa, barley and oats just to name
a few. Breads, crackers, pastas and cereals are products made from
grains that have been ground into flours. Only flours labeled as whole
grain contain the bran and germ portion of the grain. If the label just
lists flour even if the flour is labeled as enriched or wheat flour, the
nutrient-rich bran and germ portion of the grain have usually been
removed.
Grain Glossary
Rice
is a staple food in many countries. Although long-grain rice is
consumed more than any other rice around the world, it is inferior to
brown rice in both taste and nutrition. Brown rice is not only more
complete nutritionally, it has a wonderful nutty aroma and flavor.
Polished rice (white)
has been bleached, cleaned, pearled (polished
with talc), then often oiled and coated. This refining process causes
the loss of its hull, bran and germ, which are removed from the grain
(along with most of its nutrients) leaving only the starchy endosperm.
As white rice is rather bland when eaten by itself, it is usually served
under steamed or sauteed vegetables and topped with a flavorful
sauce, such as curry or peanut.
Long grain brown rice
contains fiber and the nutrient-rich bran and
germ, as well as the starchy endosperm. In addition to being more
flavorful, brown rice digests more slowly, which provides energy over a
longer period of time. Brown rice is a satisfying meal companion and
can even serve as the main focus for a meal. While not as high in
protein as wheat and some other grains (10%), the high quality
protein in brown rice is easily utilized by the body. Brown rice is also a
good source of the B vitamins and serval minerals, including
magnesium, potassium, zinc, iron, and selenium.
Wheat berries
are simply the wheat kernel with the hull removed.
They can be prepared as you would brown rice, though soaking
overnight will speed up cooking time. Their mild and pleasant flavor
lends itself well to warm dishes as well as cold salads.
Barley
has a chewy, hearty texture and is delicious combined with
long or short grain brown rice. A versatile grain with a pasta-like
consistency, barley is frequently used in soups. Barley contains 10 to
15% protein, is a good source of many B vitamins and contains
healthy amounts of magnesium, calcium, iron and potassium.
Oats
, in the old-fashioned rolled style, make a stick-to-your-ribs meal
any time of the day. Add cinnamon and apple pieces or dried fruit
before cooking for ready-to-eat convenience. Oats are about 10 to
15% protein and provide cholesterol-lowering fiber along with B
vitamins. Because quick oats have been partially processed, resulting
in a loss of nutrients, try to use old-fashioned rolled or steel-cut oats
whenever possible.
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