Rice and Carbohydrates – Myths, Truths and Rice Recipes

I knew a man who hated buffets and carbohydrates. The seventh if ten children, his mother had long since decided that preparing food for her brood was difficult enough without having to clean serving dishes too. Since the pots were big and heavy, meals became serve-yourself-from-the-stove –top affairs, and being younger, by his turn, usually only the carbohydrates remained in quantity. Years later, I met a couple with seven children. Though both were successful professionals, that’s still a major food bill, and all the children had college degrees, some two. I asked how they had managed and was told they, literally, had;”Just added another potato to the pot.”

These are two examples of how carbohydrates got the reputation of being primarily cheap fillers to stretch meals and because they are then consumed in bulk, of being fattening. Like many “bad reps” there is a basis of truth but, like most gossip, the majority is false. For the record, protein, especially fish, is more filling than carbohydrates, but carbs do satisfy hunger, can stretch dishes, and are cheaper than other foods.

Proteins wear the “white hat” of being lean foods and therefore healthy. True, they do build muscle which is necessary to help us keep in shape, but to do that we need energy, and carbohydrates are our main fuel for providing energy. There are two types of carbohydrates; simple and complex. Simple carbs are, as their name implies, quite simple and direct in their function. They are sugars, like candy, which are quickly absorbed into the bloodstream and give us a boost, temporarily, but because they are so rapidly absorbed, the effect dosen’t last long. Complex carbohydrates are found in starches, potatoes, pasta, rice, bread. These are digested into simpler sugars which the body then converts into glucose, our cells’ main source of energy. Glucose is absorbed slowly and it enters the bloodstream at a constant rate. What the body can’t use at the time, it creates cells to store the excess—you guessed it! FAT CELLS!  This is how carbs got the bad rep. If we eat more than we need, our body dosen’t get rid of the surplus, it banks it in new cells we see as fat.

So carbohydrates are vital to our wellbeing and, as such, a major part of a balanced diet. As our awareness of staying healthy has increased over the past few decades so has our focus on proper diet. Fortunately modern transportation methods have brought the world closer and made a variety of cuisines available, increasing our options to give us variety as we plan our menus. With all the selections we have today, it’s important to know some fundamental s about our three most frequent choices of complex carbohydrates.

Rice is actually the seed of a semiaquatic grass. The major food source for two thirds of the world’s population, Arkansas leads production in the U.S. Rice is divided into three categories, long-grain, medium grain and short grain. Long grain is 4 times longer than it is wide, and cooks into firm, fluffy, easily separated grains. To insure the grains stay separate, they can be sautéed briefly in oil before boiling.  Jasmine rice is a popular long grain for Thai food and fried rice dishes. Medium grain rice is the most commonly used in the U.S. It cooks into moderately moist, tender grains that become sticker as they cool. Short grain rice is almost round with a high starch content that results in stickiness when cooked. It’s very tender which makes it excellent for risotto, paella and sushi. Arborio is the favorite type of short grain rice.

Instant or Minute rice cooks quickly, because it is pre-cooked but therefore has sacrificed some taste for convenience. A better choice is Basmati rice, which cooks in just 12mins. and has a rich nutty flavor, though it does require several rinses in cold water before cooking. Brown rice has a higher bran content which can cause it to become rancid after six months. It should be removed from the heat as soon as it’s done and fluffed with a fork then served immediately. Optionally, it can be held for up to 30 mins. if kept covered and fluffed at the last minute.

White rice can store in an air-tight container for a year. It too can be kept for up to 30 mins. when covered and fluffed at the last minute. Some other facts about rice in general are:
1) To perk up the flavor in bland, commercial rice, toast it over medium heat until golden first
2) To brighten white rice add a few drops of lemon juice to the water.
3) To cook a large quantity of rice, use a wide bottom pot like a Dutch oven, otherwise the
upper layers will weigh the bottom ones down mashing them.
4) To make rice without the proper directions, cover with water, boil until done and strain as
you would pasta.
5) To avoid clumping, don’t stir. Just fluff with a fork when done.
6) To rescue overcooked mushy rice, add finely diced, lightly sautéed crisp vegetables.
7) To rescue burned rice, if you can’t start over, lightly simmer the unburned portion in a
clean pot until tender. To remove the burned taste place a slice of bread over the rice
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8) To remove excess moisture from cooked rice, remove the lid and gently steam until right
9) To prevent boiling over, add a capful of oil to the water
10) To restore leftover rice, add 1 Tbs. liquid per 1 cup rice, cover and microwave 2mins. on
high. Fluff with a fork.
11) To prevent crunchiness in cold salads, serve at room temperature.
12) To clean burned rice from a pan, soak for 30 mins. then heat the pan with the water gently
and loosen the crust with a spatula
Don’t forget that leftover rice is an excellent addition to soups and many one-dish recipes, as well as in salads and fried with other ingredients. If you have a crowded stovetop, rice easily cooks in the microwave. Simply follow package directions or use the standard liquid to rice ratio, but be sure to add at last 1 Tbs. of oil or butter, cover and cook on high about 25-30 mins. It can also be baked. Have the liquid boiling first, add it with the rice to a pan, cover and cook in a preheated 350 deg. oven for 30 mins.—60 mins for brown rice.

I like to flavor rice to fit the tone of the meal. One method is to cook it in flavored liquid, but spices, herbs, juice even bullion powder can be added at the time of fluffing, then let it rest for a minute for flavors to meld before serving. Some of my favorites per 1 cup uncooked rice, are:
1) Zest of ½ a lemon OR 2 Tbs. lemon juice and 2 tsp. dried or 2 Tbs. fresh chopped parsley
OR cilantro
2) 1 tsp each cumin and coriander
3) 2 tsp. soy sauce and 2 tsp. powdered ginger+(optional) ¼ cup raisons
4) Replace 1 cup of water with tomato sauce + ¼ cup each finely dice  green bell pepper and
onion which have been sautéed or microwaved 2mins until soft in 1 Tbs. oil
5) Replace 1 cup water with coconut milk, add 3 Tbs. shredded coconut and a pinch of mace

It goes without saying that you should taste for seasonings often, add salt and pepper when needed, and you can substitute broth or juice for the water as you see fit. The point is that rice is a very versatile food. I’ve used leftover rice, reheated with bullion powder and rosemary or thyme added, as a quick side with chicken or pork, or reheated with apple juice and cinnamon with ham. You can add cooked meat, or raw chicken or seafood with vegetables about 10 mins. before rice is cooked to make an quick casserole or add leftover rice to a stir-fry to give it body. Have fun, experiment! There’s so much you can do with rice that even people who don’t like to cook should have a sense of adventure that perks interest,  Then there are all the boxed  mixes from different cuisines on the market that you can investigate and get ideas to create on your own. Learning to use rice in different ways can be a saving grace, in more ways than one.

As usual I’ve run longer than I planned, so I’ll save the other popular carbohydrates, pasta and potatoes for next week. If you have any questions or suggestions, just tyoe them in and I’ll answer.