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Choosing and preparing rice


Types of rice

Rice is a soothing, nourishing food and often a baby’s first solid. Cultivated since 5,000 B.C., more than half the world’s people eat rice every day. From pilaf and paella to risotto and sushi, rice is the foundation for many delicious cuisines.

Nutritionally, whole grain rice is rich in fiber and mostly a source of complex carbohydrates (80 percent) with a little protein, phosphorus and potassium.

There are hundreds of different varieties of rice — white, brown, black and red. Each has a unique shape, texture and flavor that makes it just right for certain dishes.

Choices for nutrition and flavor

Brown, red and black rice all are more flavorful and nutritious than white rice. In fact, refined white rice has less protein and only half the nutrients of brown rice. The outer layer of natural brown bran is stripped off to create white rice, removing most of the fiber, vitamins, minerals and amino acids. “Enriched” white rice has some synthetic nutrients added to it.

One thing to look for when shopping for good quality brown rice is the presence of some green grains. The green color indicates the presence of natural chlorophyll, a desirable nutrient; rice kernels with chlorophyll come from the bottom of a stalk, where they mature more slowly than kernels at the top. Brown rice without any green means it was gassed to eliminate the chlorophyll.


White rice can keep almost indefinitely because there’s not much left to spoil after the refining process.

Brown rice should be refrigerated or kept in a cool pantry in a tight-lidded container.

To cook rice

Rice cookers or steamers are a fairly foolproof way to produce perfect rice. Most of them mimic the common stovetop method, which generally requires

2 parts water for each 1 cup of rice and cooking for a set amount of time until the rice is done.

Before cooking, pick out discolored or shriveled grains and rinse your rice thoroughly. One traditional way to do this is to put your rice in a heavy-bottomed pot, cover it with ample cool water, then swish it around so any chaff floats to the surface. Drain thoroughly to ensure that the water you add is the correct amount.

Bring the rice to a boil, reduce heat to the lowest possible setting, cover tightly and simmer until water is absorbed.

Try not to peek until checking to see if it’s done and never stir while cooking. Stirring destroys the structure of the steam vents that develop as rice cooks and makes rice gummy and sticky.

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