September 1996 | Cooking with the Seasons

Rice

by Susan Epstein

“A meal without rice is no meal”—Japanese Proverb

September is rice month, according to Congress. And why not? Rice is the oldest of cultivated grains. It is known to have been cultivated for at least five thousand years in Japan. It can be found on tables of the rich and the poor, and it lays on private altars and in temples for worship. Symbols of the rice plant are objects of art, and the grains were once showered on newlyweds in a fertility rite.

Recently I met with a representative of the U.S. Rice Council, a not-for-profit organization, who was glad to point out that rice is a great complex carbohydrate and contains, no fat, cholesterol or sodium. The Food Guide Pyramid recommends 6-11 servings per day of rice, bread, cereal and pasta group, and rice almost begs to be the chief grain. In order to use your rice to best advantage, here are some of the basics:

Brown rice, or natural rice, is rice in its original form and is referred to as genmai, and white rice is called hakumai, which means “white.” (When white rice is polished, it loses valuable bran, which contains vitamins and minerals.) Brown rice closely approaches an ideal ratio of basic nutrients. It also contains most of the essential amino acids and is high in protein, calcium, iron, vitamin B, and other minerals. There are three main varieties of brown rice available in most natural food stores: short grain, which is sweeter and more glutinous and lovely to eat in colder months; medium grain, which is softer and moister and good for warmer months: and long grain, which is light and fluffy, and so, perfect for hot months.

Rice has the most water content of all grains. The water content of rice helps it act as a diuretic, guiding the flow of liquid through the tissues, assisting circulation, blood pressure, and the kidneys. Rice is so plain and simple that it becomes universal; it is not limited by texture or flavor. Indeed, rice is a blank canvas for the culinary artist; its possibilities are endless.

A non-allergenic food, rice is ideal for gluten-free diets, and suitable for most allergy diets. Many people are unable to eat grains such as wheat, barley, rye and oats: others may also react to millet and buckwheat. few people have any problem with digesting simple rice. But aside from begin harmless to allergy-sufferers, rice has been found to help ward off colon cancer. When the starch in rice reaches the lower gut it creates butyric acid—a substance that counteracts certain cancer-causing agents.

Thousands of varieties of rice grow around the world. The grain has been adapted to the lifestyles and tastes of the numerous countries it is produced in including Italy, Spain, Asia, China, India, South America, Africa, Australia, and the United States. Rice growers and millers thrive in Arkansas, California, Louisiana, Mississippi, Missouri, and Texas. In fact, 90 percent of the rice consumed in the U.S. is grown here. And that’s a lot of grain: according to estimates made by the U.S. Rice Council, Americans consume 25 pounds of rice per person per year.

Southwest Vegetable Paella
serves 6
1 T. canola oil
1 med. onion cut into half-inch pieces
1 med. green bell pepper cut into half-inch pieces
1 clove garlic, minced
1 cup cooked rice brown
2 cups tomatoes, diced
1-1/2 cups vegetable broth or water
1 cup diced green chilies
1/4 t. turmeric
2 cups black beans, fresh or canned, drained and rinsed
1-1/2 cups corn

Directions: Heat oil. Add onion, bell pepper, and garlic (cook 3-5 min.). Add rice, broth, tomatoes, chilies and turmeric. Bring ingredients to a boil; reduce heat, cover, and simmer 15 minutes. Stir in beans and corn. Cook 2-3 minutes or until heated.

Scallion-Rice Mini-Pancakes
serves 8
Topping
1/2 cup nonfat sour cream
1 T. finely chopped cilantro
1/2 cup + 1 T. unbleached flour
pinch of sea salt
Pancake Ingredients:
1 egg
1 t. tamari or soy sauce
1 cup cooked basmati or white rice
4 med. scallions, finely chopped
1 T. + 1 t. peanut oil

Directions: Beat egg with 1/4 water and tamari. Gradually add to flour, stirring until smooth. Stir in rice and scallions. Pour batter to form 2-1/2 inch pancakes. Cook until edges appear dry flip and cook another 2 to 3 min. Remove to plate and keep warm. Serve with sour cream—cilantro topping on the side.

Vegetarian Sloppy Joes
serves 4-6
1 T. canola oil or olive oil
1 med. onion, chopped
1 med. green pepper, chopped
3 cups cooked brown rice
4 cups mexican pinto beans, fresh or canned
3/4 cup barbecue sauce
4 to 6 whole grain buns

Directions: Heat oil in skillet add onion and green pepper cook 3-4 min. Add rice, beans and barbecue sauce. Simmer 12-16 minutes until heated through.

Brown Rice and Barley
1 cup brown rice
1/4 to 1/2 cup barley
1-1/2 to 2 cups water per cup of grains
pinch of sea salt per cup of grain

Directions: Wash rice and barley separately; place in pot. Add water and sea salt. Bring to a boil lower heat and cover. Cook over low flame for 40-45 min. This is a delicious combination, especially in the hot summer months as it is very light. Barley belongs to the rice family and so these grains blend very well.