Twice the Rice. Nice.

Rice is a popular grain — more than any other.  In many regions of the world, it is not only the predominant grain, but the predominant food as well, supplying as much as half the daily calories to nearly half the world’s population.  Rice is consumed throughout the day, at every meal — even for dessert — in some Asian countries.  It’s ground into flour, fermented to produce vinegar and wine, processed into milk and even pressed to make paper. So valuable is this tiny seed to Southeast Asian livelihood, rice is considered sacred, as are the fields and granaries where the grain is grown, harvested and stored.

Mankind has developed a love for the white stuff, milled to a pristine and polished state, like the smooth pearl extracted from a coarse oyster shell. Its texture may be delicate and its taste mild, but when you consider that as much as ninety percent of some nutrients have been hijacked in removing its outer bran and germ, consuming white rice feels a bit like choosing a pair of stylish 6-inch heels over sturdy, back-supporting flats — an indulgence for a special occasion perhaps, but not a wise plan for everyday.  White rice is so devoid of nutritional value processors fortify the grain with vitamins and minerals, artificially replacing what was extracted. Consider that irony.

The pleasant nutty taste and chewy texture of whole-grain rice should put the debate to rest — especially given what’s loaded in every bite:  manganese, selenium and magnesium, as well as vitamins like thiamin, niacin and B6.  Whole-grain rice has many health benefits — lowering cholesterol, protecting against colon cancer and heart disease, among others.

These days we have access to a variety of whole grain options:  Chinese forbidden rice, Indian brown basmati, Thai brown jasmine rice and Bhutanese red rice, to name a few.  There are over 100,000 varieties worldwide.  And close to home we find a thriving rice-growing industry in and around the Sacramento Valley.

Rice varieties can be roughly divided into three categories: oval-shaped short-grain rice, like Arborio (risotto rice) that exudes starch as it cooks; medium-grains like Spanish paella rice, which are slightly longer in length and less starchy; and long-grain rice, like basmati which contains the least starch and whose slender grains remain separate and fluffy when cooked.

Rice offers a vehicle for creativity in the kitchen — like a blank canvas to the artist.  Fold in sautéed aromatics like onions or leeks, leafy greens or fresh herbs, a load of roasted vegetables, cooked meat, beans or tofu, even left-overs — the possibilities are nearly endless.

I keep cooked rice on hand, in the fridge (for a few days) or the freezer, so I’m ready at a moment’s notice.  Leftover rice is the busy cook’s secret weapon — so make twice as much as you need, now and then.  Simply warm on the stove and fold in any number of ingredients.  Dinner is served.

Long-Grain Brown Rice in Four Variations

(Each serves 4)

Start with cooked rice that has completely cooled.  Prepare the night before or whenever you have time.  Rice is a starchy grain that doesn’t appreciate lots of stirring, especially when hot.  Cooling the rice before adding other ingredients avoids a gluey mess.

A general rule of thumb for cooking long-grain brown rice allows for one part rice to two parts water (perhaps a bit less), a pinch of salt and 45 minutes cooking time.  Consult the package of your particular brand to be on the safe side.  I often make 2 cups of rice at a time — which yields about 7-8 cups cooked grains.  Once the rice has cooled, fluff with a fork before using in the recipes below.

 

Butternut Squash and Sautéed Spinach

Peel a small butternut (or similar) squash. Cut into small cubes, toss with cubed yellow onion and olive oil to coat. Roast at 400 degrees.  Meanwhile sauté 3 cups chopped spinach with one clove minced garlic.  Add 2 cups cooked rice (fully cooled) and roasted vegetables.  Toss together and heat rice fully.  Season with salt and pepper to taste.  Add a squeeze of fresh lemon juice.

And if you have leftovers (would that be leftover leftovers?), squeeze yet another dinner out by stuffing acorn squash halves for an easy yet elegant entrée. Cook mushrooms in olive oil or butter with minced garlic, until reduced in size and beginning to brown. Finish with a splash of white wine if you like.  Scoop the seeds out of acorn squash halves and bake at 375 for 15 minutes, cut-side down.  Remove squash from the oven, turn the halves over (now skin-side down) and stuff with rice mixture.  Cover the pan tightly with aluminum foil to keep the stuffing from drying out, then return pan to the hot oven for 45 minutes until squash is tender (pierce at the center with a fork to test).

Sautéed Tomato, Spinach and Olives

Sauté a cup of halved cherry tomatoes and 2 cloves minced garlic for 3-5 minutes in a skillet with a little olive oil.  Add one bunch of rinsed spinach, roughly chopped.  Cook until greens are wilted.  Add 2 cups cooked rice. Toss to combine, and cook for 2 minutes. Add a handful of pitted kalamata olives, roughly chopped.  Squeeze some lemon juice on top and season with salt and pepper.

Asian-style with Broccoli, Carrots and Bok Choy

Heat a small amount of peanut oil in a wok over medium heat.  Add one beaten egg and cook lightly, until just done.  Remove from pan.  Add more oil and stir-fry small cubes of mei qing choi, carrot and broccoli (2 cups total) until barely cooked (add some mushrooms if you still have them or a few leaves of spinach).  Drizzle vegetables with one teaspoon sesame oil, one teaspoon rice vinegar and 3 teaspoons low-sodium soy sauce.  Add 2 cups cooked rice and stir to combine.  Add the egg, breaking up into small bits.   Taste and add another touch of sesame oil, vinegar or soy sauce as needed. Stir-fry until rice is hot.

Salad with Orange and Spinach

Place 2 cups cooked rice into a large bowl.   Add ½ cup finely chopped fennel bulb (or celery), ¼ cup finely chopped red or green onions, 2 cups roughly chopped spinach (or arugula), and ½ cup finely chopped cilantro.  Toss with 2-3 tablespoons fruity extra virgin olive oil, 2-3 tablespoons fresh lemon juice and 2-3 tablespoons orange juice.  Season with salt and pepper to taste.  Cut the peel off an orange and slice the fruit crosswise into rounds.  Separate each round into individual triangles. Add the orange segments to the rice, plus a handful of chopped pecans or pistachios or small cubes of feta cheese, if you like.

Try your own variations. Peek into the fridge and pantry and see what’s there for inspiration.  And like a true artist, dish it up on your blank canvas.

 

Green Rice Stuffed Peppers

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