Rice is one of our favorite grains.  It can be used in everything from breakfasts to dinners to desserts.  Small amounts of it can be ground and added to bread or pancakes.  Using a variety of grains in your diet will help assure that you are getting the nutrients that you need.

White rice is the usual choice, but consider using brown rice.  It takes longer to cook, but is a powerhouse of nutrition.  As a whole grain, it is much higher in fiber and nutrients.  It won’t make your blood sugar spike as any white grain would, but instead gives energy over a longer period of time.  It goes well with pretty much any vegetable, such as in a stir-fry, and also with meats.  It has a slightly nutty flavor and chewy texture.   Because the germ is still intact, brown rice goes rancid much more quickly than white rice.  Keep it cool and rotate your supply.  However, this tendency to go rancid is due to the oils in the germ, which is where most of the nutrition is.

Rice flour can be used in bread, but only in small amounts.  It doesn’t have the gluten that wheat flour does, so don’t overdo it.  Also, it takes longer to cook brown rice.  Instead of the usual 14 minutes for white rice, brown rice needs a little extra water and it simmers, covered, for 45 minutes.

If your family balks at brown rice, remember that the nutritional value is worth it!  Some mothers have tried mixing them.  They would, for instance, bring 4 cups of water to a boil, then add 1 cup brown rice.  They would set the timer for 30 minutes, and at the end of that time would add 1 cup white rice.  Then they would reset the timer for 14 minutes, at which time both types of rice would have cooked for the proper amount of time.

Rice would be a great grain to complement beans in a meal.  When beans and a grain are consumed together, they make a complete protein, thus multiplying the nutritional value of the meal.  It’s a easy way to get more protein without a lot of fat.

Here are some ideas for using rice, whether brown or white:

Rice Pilaf

Chopped celery
Chopped onion
Grated carrot
mushrooms (optional)

No amounts of the vegetables are given.  It depends solely on your tastes and what your family will eat.  Gently saute them until mostly cooked, but still fairly firm.  Add 2 c. rice, stir and cook with the vegetables for one minute.  Add 4 c. hot water, about 3 teaspoons chicken soup base, and some parsley.  Stir, then bring to a boil.  Cover, turn down the heat, and simmer gently for 14 minutes.  Take off heat, fluff gently with a fork to distribute vegetables, and serve.

Be creative with this one!  Try adding green peppers, summer squash, peas (near end of cooking time for rice), and other treats from the garden.  Think about color, and what you can add to have a variety of colors in the dish.

If the pilaf is being made with brown rice, follow the same directions, except add another quarter cup of water and simmer, covered, for 45 minutes.

A simple meal-in-a-pan can be as easy as adding some chicken or other meat to the rice while it cooks.  If beef is used, perhaps using beef base would be a better choice.

For a change of pace in the morning, consider adding sweet rice to your repertoire of meals:

Sweet Rice

2 c. rice
4 c. water
½ tsp. salt

Bring to a boil, cover, turn down heat, and simmer for 14 minutes.  (For brown rice, add an extra 1/4 cup water and simmer for 45 minutes.)  At the end of that time, uncover and stir in some milk and sugar to taste.  This is especially good with raisins added.  Some nutmeg makes it taste like rice pudding.

If your family likes hot cereal, this next recipe would fit the bill.

Cracked Brown Rice Hot Cereal

Grind up rice coarsely in a grinder or blender.  I use a hand grinder for this job.  Then measure out 2 cups of cracked rice.  Bring 4 c. water with ½ tsp. salt to a boil.  Stir in the 2 c. cracked brown rice.  Turn down heat and simmer, stirring often, for about 5-8 minutes until thick.  Serve with milk, fruit, sugar or other additions.  This is a wonderful change from oatmeal, and very nutritious. 

My children have mentioned that when they eat this for breakfast, they don’t get hungry nearly as fast as when they only eat white flour.  Since they are not distracted by hunger and not feeling well, they are probably doing better on their schoolwork and are easier to get along with.