Rice. My favorite grain.

Like many Mexican-American kids, I was raised on rice and beans. Not only are these foods delicious and healthy, but they’re also economical and have a long shelf life. I don’t make beans much anymore (unless they come in a can), but rice is still a staple of my family’s diet.

Some facts and health benefits of rice:

• At only 10 cents per serving, U.S.-grown rice is affordable and nutritious.
• One pound of uncooked rice will make two pounds of cooked rice.
• Next time you make hamburgers, meatloaf or meatballs, replace a quarter of the meat with cooked enriched white rice or whole grain brown rice to s-t-r-e-t-c-h the more expensive protein. It also helps cut down on the fat.
• 85% of the rice consumed in the U.S. is grown here. We grow some 19 billion pounds of rice each year.
• Rice eaters have healthier diets.
• It partners well with other healthy foods like lean proteins, vegetables and beans.
• U.S.-grown white rice is fortified with folic acid, for health benefits throughout the life cycle.
• U.S.-grown white rice is enriched with the important nutrients niacin, thiamin and iron, and fortified with folic acid, which provides health benefits throughout the life cycle from healthy pregnancy to heart and brain health.
• Just one cup of cooked white rice provides 92 of the recommended 400 micrograms of folic acid per day, or 23% of the Daily Value.
• Brown rice is 100% whole grain.
• Brown rice has earned FDA’s approval for the whole grain health claim.
• Diets rich in whole grains and low in fat and cholesterol may help reduce the risk of heart disease and certain cancers.
• Rice provides resistant starch, a type of dietary fiber.
• When rice is cooked and cooled, as in rice salad, it forms resistant starch, a type of dietary fiber that improves satiety, physical performance, and immunity, and may play a role in delaying type 2 diabetes.

Those facts come from www.usarice.com, where you can also find a ton of great recipes and learn about the history of rice. Download an educational pamphlet full of fun facts and puzzles to do with your kids.

Some family-friendly recipes…

Rice bowls are fun and easy to make! Just start with rice and layer with vegetables, protein and sauce. The possibilities are endless! Create your own customized recipes or mix and match your favorite ingredients. Download the “Kids love rice bowls” brochure for even more fun ideas! Two to start you off:

• Pizza Rice Bowl: White rice topped with mushrooms, onions, peppers, garlic, chopped tomatoes, pepperoni or sausage crumbles, shredded mozzarella cheese, tomato sauce, oregano, basil and parmesan cheese.
• Taco Rice Bowl: White or brown rice topped with onions, green and red pepper strips, taco-flavored chicken strips, beans, chili or mole sauce, sour cream, taco chips and cheddar cheese.

Cinna-Yummy Rice Cereal
INGREDIENTS
1 cup cooked brown or white rice
2/3 cup milk
1 tablespoon brown sugar
1/4 teaspoon ground cinnamon
fresh blueberries, raspberries or strawberries (optional)

DIRECTIONS
1. Combine rice, milk, brown sugar and cinnamon in small saucepan.
2. Turn burner to medium heat.
3. Place saucepan on burner, cook and stir until thick and creamy, about 10 minutes.
4. Turn burner off.
5. Spoon rice cereal into small bowl; cool 3 minutes.
6. Top with fresh berries.
Makes 1 serving.

Brown Rice Black Bean Burrito

INGREDIENTS
1 tablespoon vegetable oil
1 medium onion, chopped
2 cloves garlic, minced
1 1/2 teaspoons chili powder
1/2 teaspoon cumin
3 cups cooked brown rice
1 15- to 16-ounce can black beans, drained and rinsed
1 11-ounce can corn, drained
6 8-inch flour tortillas
3/4 cup shredded reduced-fat Cheddar cheese
2 green onions, thinly sliced
1/4 cup plain low-fat yogurt
1/4 cup prepared salsa

DIRECTIONS
1. Heat oil in large skillet over medium-high heat until hot.
2. Add onion, garlic, chili powder and cumin; sauté 3-5 minutes until onion is tender.
3. Add rice, beans and corn; cook, stirring 2-3 minutes until mixture is thoroughly heated.
4. Remove from heat.
5. Spoon 1/2 cup rice mixture down center of each tortilla.
6. Top each with 2 tablespoons cheese, 1 tablespoon green onion and 1 tablespoon yogurt.
7. Roll up burritos and top with 1 tablespoon salsa.
Makes 6 servings.

Vegetarian Sloppy Joes

INGREDIENTS
1 tablespoon vegetable oil
1 medium onion, chopped
1 green pepper, chopped
3 cups cooked brown rice
2 16-ounce cans Mexican style pinto beans
3/4 cup hickory smoke barbecue sauce
4-6 whole grain buns

DIRECTIONS
1. Heat oil in a large skillet over medium-high heat.
2. Add onion and green pepper; cook 2-3 minutes.
3. Add rice, beans and barbecue sauce.
4. Simmer 10-15 minutes, until heated through.
5. Serve on buns.
Makes 1 serving.

What’s your favorite rice recipe?