Everyone knows that rice is one of the most ancient grains. Primitive rice seeds and farming tools have been found in China that are over 9,000 years old. No wonder this grain is found in many different cuisines around the world. It is also found in many religious and cultural practices, such as throwing rice at newlyweds.

Today, rice is consumed as a staple food product for more than half the world. It is also the third-largest agricultural commodity, behind corn and sugarcane (both are used in food and non-food processing).

Varieties

There are technically over 8,000 varieties of rice around the world. Like with many foods, there are varieties that are more or less nutritious.

The main differentiation between rice varieties is size. Short-grain rice is smaller and has a denser starchiness, which makes it great for sticking together or molding into rice dough. Long-grain rice is the larger grains and has less starch so they tend to remain separate when cooked. Medium grain is between the two.

The most popular varieties by far are white and brown rice. White rice is actually brown rice that has been milled and polished completely, which unfortunately decreases the nutritional value of rice by up to 90%. In the US, white rice is required to be “enriched” with vitamins and minerals to replete the lost nutrients.

Some kinds of rice are considered specialty rice and are also available in unrefined (brown) or refined (white) options. Basmati is a light, aromatic and nutty rice. Jasmine is a soft long-grain aromatic rice. Bhutanese red rice is grown in the Himalayas and is red rice with a nutty flavor. Forbidden rice is black rice that turns purple with cooking and is a sweet short-grain sticky rice. Popular refined (polished) rice includes arborio (round, starchy rice used to make traditional risotto), sweet rice (gets translucent when cooked and is used to make Japanese mochi), and wild rice (not a true rice but a grass seed from another family).

Rice is mainly harvested in the fall, but is available throughout the year.

How to Choose and Store

Rice is available in both packages and in bulk. Overall, make sure to always purchase organic and that there is no evidence of moisture. When purchasing a package of rice look at the use-by-date to make sure that the rice is still within the date. Rice contains natural oils that can go rancid over time. When purchasing in bulk make sure the bins have been properly covered and that there is good product turnover.

For optimal freshness, always store rice in a dry, air-tight container. Brown or unrefined rice has an oil-rich husk, so it is best to keep it in the refrigerator to combat rancidness. When stored correctly white rice can last up to 2 years and brown rice 6 months. If you have a temperature stabilizer and oxygen absorber, at 70° F white rice can last up to 10 years, and under 40° F can last up to 30 years.

Nutrition

Rice, specifically brown rice in this section, contains a good source of phytonutrients such as ferulic acid. Ferulic acid is an antioxidant that has been found to help control blood pressure and protect against kidney stones. It also contains many minerals that act as strong antioxidants, such as manganese (a component of Superoxide Dismutase) and selenium. Selenium is also important in maintaining thyroid hormone metabolism. Brown rice’s ferulic acid, other phytonutrient antioxidants, selenium, and rich source of magnesium help to promote a healthy cardiovascular system. It is a good source of dietary fiber and tryptophan.

Brown rice is also a great source of B vitamins which benefit the nervous system.

Much of rice’s nutritional content comes from its unrefined husk, so keep in mind that refined/polished white kinds of rice tend to have much less nutritional content.

Energetics

Rice is neutral in temperature and sweet in taste. Its sweet taste lends to its ability to strengthen the Spleen, soothe the Stomach during times of illness, nourish Qi, and support mental health (especially when symptoms stem from heat).

Short-grain rice is best for those who are frail or are a nervous person. Basmati is more appropriate for those with dampness or other stagnant conditions. Sprouted rice is actually a Chinese Medicinal Herb called Gu Ya. It is used in those with a poor appetite or weak digestion. It is added to food stagnation formulas when there is an issue with undigested starches. It can also be very beneficial for lactating mothers who are trying to wean or reduce milk production. Use fresh Gu Ya for food stagnation or reduce lactation, and for weak digestion slightly cook Gu Ya and then powder it to make a tea. Sweet rice is used mainly to make mochi, but it can be good for those who need to nourish their Qi and warm the Spleen and Stomach (as it is slightly warming). It also has a slight astringing quality that can help in some cases of frequent urination, sweating, or diarrhea. Caution with sweer rice for those with damp or phlegm conditions.

Wild rice is not true rice but is actually closer to corn. Found mostly in North America and is a staple for many Native Americans in the Northeast. It has a cooling temperature and has a sweet and bitter flavor. It is a diuretic and benefits the Kidneys and Bladder. It has more protein than other rice and is rich in minerals and B vitamins. It helps concentrate warmth to the interior and lower limbs in cold climates.

Fried Brown Rice with Kale and Turmeric

Makes a great breakfast if you add an extra egg or another protein option!

Makes 2 servings

Ingredients

• 4 scallions

• 2 tablespoons virgin coconut oil, divided

• 1 cup cooled cooked brown rice

• 1 small bunch Tuscan kale, ribs and stems removed, leaves torn

• Kosher salt

• 2 garlic cloves, thinly sliced

• 1 tablespoon finely chopped peeled ginger

• 1 teaspoon ground turmeric

• 3 large eggs

• 1 tablespoon fresh lime juice

• Lime wedges (for serving)

Directions

1. Remove dark green parts from scallions, thinly slice, and set aside. Thinly slice white and pale green parts and set aside separately. Heat 1 Tbsp. oil in a large nonstick skillet over medium. Add rice, breaking up any lumps, and pat down into an even layer. Cook, undisturbed, until beginning to crisp, about 2 minutes. Toss and continue to cook, adding kale by handfuls and letting wilt slightly before adding more and tossing occasionally, until rice is heated through and all the kale is wilted, about 3 minutes. Season with salt and transfer to a plate.

2. Heat remaining 1 Tbsp. oil in the same skillet and cook garlic, ginger, and reserved white and pale green parts of scallions, stirring often, until softened and fragrant, about 2 minutes. Sprinkle turmeric over, then stir in eggs, using a pair of chopsticks or a heatproof rubber spatula to blend whites and yolks. Season with salt and cook, stirring gently, until eggs are barely set. Return rice and kale to skillet; toss to combine. Cook, tossing occasionally, until hot. Add lime juice and season with salt.

3. Divide fried rice between plates and top with reserved scallion greens. Serve with lime wedges for squeezing over.

Source

https://www.bonappetit.com/recipe/fried-brown-rice-with-kale-and-turmeric

Mateljan, George. The World’s Healthiest Foods: Essential Guide for the Healthiest Way of Eating. George Mateljan Foundation: Seattle, 2007. Print.

Pitchford, Paul. Healing with Whole Foods: Oriental Traditions and Modern Nutrition. North Atlantic Books: Berkeley, 1993. Print.