November"I have made it a rule to give every tooth of mine a chance, and when I eat, to chew every bite thirty-two times. To this rule I owe much of my success in life."
-William Gladstone
-William Gladstone
Food Focus: Brown Rice
Brown rice, with its sweet nutty flavor, provides four times the amount of insoluble fiber found in white rice because it is a whole grain that has not been stripped of its natural bran covering. It contains an impressive number of vitamins and minerals such as concentrated B vitamins (which help nervous systems and mental depression), niacin, magnesium, manganese, phosphorus, selenium and even some vitamin E. This whole grain also contains a small amount of high-quality protein in the form of the amino acid lysine, which helps boost the body’s ability to fight viruses, especially those that cause cold sores.
Brown rice, with its sweet nutty flavor, provides four times the amount of insoluble fiber found in white rice because it is a whole grain that has not been stripped of its natural bran covering. It contains an impressive number of vitamins and minerals such as concentrated B vitamins (which help nervous systems and mental depression), niacin, magnesium, manganese, phosphorus, selenium and even some vitamin E. This whole grain also contains a small amount of high-quality protein in the form of the amino acid lysine, which helps boost the body’s ability to fight viruses, especially those that cause cold sores.
In each grain of brown rice exists a matrix of whole, unrefined energy and nutrition. It is a complex carbohydrate and therefore burns slowly in the body, providing a steady stream of long-lasting energy while increasing the brain’s levels of serotonin, the chemical responsible for the feeling of well-being. Those who consistently eat brown rice report steady energy and an overall feeling of calm and balance in their daily lives.
For brown rice and whole grains in general, the majority of digestion occurs in the mouth through chewing and exposure to saliva. For optimal nutrition and assimilation, it is vital to chew your rice well and with awareness. A great meditation is to find a calm place, without distractions, to sit down for your meal. Make it a habit to chew each bite 20 times or more. See how this simple practice can help your digestion and overall focus for the rest of your day.
Recipe of the Month: Brown Basmati Pilaf
Prep Time: 3 minutes
Cooking Time: 30-40 minutes
Yield: 4 servings
Cooking Time: 30-40 minutes
Yield: 4 servings
Ingredients:
1 cup brown basmati rice
2 cups water
1/2 cup dried cranberries
1/2 cup walnut pieces
1/4 cup chopped fresh parsley
pinch of salt
1 cup brown basmati rice
2 cups water
1/2 cup dried cranberries
1/2 cup walnut pieces
1/4 cup chopped fresh parsley
pinch of salt
Directions:
1. Rinse rice in fine mesh strainer until water runs clear.
2. Boil the water and add rice and salt, cover and reduce heat.
3. After 15 minutes add cranberries and walnuts to top; do not stir.
4. Cook 30 minutes more, or until all the liquid is absorbed.
5. Remove from heat, add parsley and fluff with fork, cover and let sit for 3-5 minutes and serve.
1. Rinse rice in fine mesh strainer until water runs clear.
2. Boil the water and add rice and salt, cover and reduce heat.
3. After 15 minutes add cranberries and walnuts to top; do not stir.
4. Cook 30 minutes more, or until all the liquid is absorbed.
5. Remove from heat, add parsley and fluff with fork, cover and let sit for 3-5 minutes and serve.
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