Hot Brown Rice Cereal with Dried Fruit

Hot Brown Rice Cereal with Dried Fruit
Prep Time
10 minutes, 8 hours slow cooking
Number of Servings
8
Ingredients
  • [q:3 3/4]  cup water
  • 1 cup Japanese medium-grain brown rice
  • [q:1/2] cup natural applesauce
  • [q:1/4] cup dried cranberries
  • [q:1/4] cup chopped dried apricots
  • 2 Tbsp dried currants
  • 2 Tbsp real maple syrup or honey
  • 2 Tbsp butter
  • [q:1/2] tsp ground cinnamon or ground cardamom
  • [q:1/4] tsp kosher salt
  • [q:1/8] teaspoon ground ginger
  • Toasted almonds or walnuts (optional)
  • Light cream (optional)
Directions
  1. Stir together all ingredients except nuts and cream in slow cooker crock. Cover and cook 1 hour on LOW (or 30 minutes on HIGH). Stir and then cover and cook an additional 7 hours on LOW (or 3 to 3 [q:1/2] hours on HIGH).
  2. Stir cereal well before serving. Garnish cereal with nuts and a touch of cream, if desired.

Grilled Veggie Burgers

Grilled Veggie Burgers
Prep Time
35 minutes, plus 1 hour chill time
Number of Servings
4 large burgers
Ingredients
  • 2 Tbsp extra-virgin olive oil, divided
  • 1 shallot or small onion, minced
  • 1 clove garlic, grated on a Microplane grater or very finely minced
  • 2 Tbsp chopped walnuts
  • 2 tsp smoked sweet paprika
  • 4 pitted prunes, roughly chopped
  • 1 medium beet, boiled in water to cover until tender, peeled, and shredded on the large holes of a box grater
  • 2 Tbsp red wine vinegar
  • 2 cups cooked brown rice (follow instructions on the package)
  • 1 (15-oz) can black beans, drained and briefly rinsed
  • 3 Tbsp oat bran or instant oatmeal
  • 1 large egg (optional)
  • Kosher salt
  • 4 brioche buns, toasted
Directions
  1. Heat [q:1 1/2] tablespoons of the oil in a small skillet over medium heat. Cook shallot and garlic until translucent, about 5 minutes. Add walnuts and paprika, toss to combine, and cook 1 more minute. Add prunes, shredded beet, and vinegar. Stir to combine and remove from heat.
  2. In a large bowl, combine beet mixture with rice, beans, oat bran, and egg, if using; season generously with salt. Stir with some force to mash most of beans and rice into a tacky paste that still has some chunks. Taste for seasoning and adjust if necessary.
  3. Chill mixture for at least an hour.
  4. Form chilled mixture into four patties, each about 1-inch thick. Brush patties with remaining [q:1/2] tablespoon olive oil, and then sear them directly over the coals of a medium fire flavored with a few wood chips. When patties begin to crisp and brown, carefully flip them over and cook for another few minutes.
  5. Rotate grill grate so patties are away from the fire, and cover the grill to heat them all the way through, about 5 minutes. Meanwhile, toast buns over the fire.
  6. Serve veggie patties on toasted brioche buns.
Nutrition Info
 395 Calories, 15g Protein, 62 g Carbohydrates, 13 g Fiber, 11g Total fat, 70 mg Sodium. [nutrition:2] Manganese, Folate, and Magnesium.

Brown Rice Tabbouleh Salad

Brown Rice Tabbouleh Salad
Number of Servings
8
Ingredients
  • 2 cup Lundberg Family Farms Short Grain Brown Rice
  • [q:1/2] cup dried apricots, chopped
  • [q:1/2] cup slivered almonds, toasted
  • 3 Tbsp olive oil
  • 3 Tbsp fresh lime juice
  • 1 cup chopped parsley
  • 1 cup chopped cilantro
  • [q:1/2] cup chopped mint
  • [q:1/2] cup chopped green onions
  • 2 cup cherry tomatoes, halved
  • Salt  and freshly ground pepper to taste
Directions
  1. Cook Lundberg Short Grain Brown Rice according to package directions. Let sit 5 minutes, then fluff with a fork.
  2. In a large bowl, whisk the oil and lime juice.
  3. Add all ingredients, including the warm rice to the dressing. Toss well. Season to taste with salt and pepper. Serve warm or cold.
Nutrition Info
Calories:  270, Total Fat:  10g, Saturated Fat:  1.5g, Cholesterol: 0mg, Sodium:  20mg, Total Carbohydrates:  45g, Fiber: 5g, Sugar: 7g, Protein: 5g

Chickpea Confetti Salad

Chickpea Confetti Salad
Prep Time
20 minutes
Number of Servings
6
Ingredients
  • 2 c cooked short-grain brown rice, cooled
  • 1 can chickpeas, drained and rinsed
  • 2 large carrots, peeled and diced
  • 2 scallions, sliced thin
  • 1 to 2 Tbsp fresh dill, to taste
  • [q:1/2] c pecans, chopped
  • [q:1/4] c raisins

Dressing

  • 4 Tbsp extra-virgin olive oil
  • 2 Tbsp champagne vinegar
  • 1 Tbsp balsamic vinegar
  • 1 Tbsp agave syrup
  • 1 garlic clove, minced
  • [q:1/2] tsp sea salt
  • Freshly ground black pepper, to taste

 

Directions
  1. Combine salad ingredients in a large bowl. Whisk dressing ingredients together in a small bowl. 
  2. Pour dressing over salad. Toss to blend.
Nutrition Info
660 Calories, 20 g Protein, 0 mg Cholesterol, 102 g Carbohydrates, 14 g Total sugars (2 g Added sugars), 12 g Fiber, 21 g Total fat (3 g sat), 232 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), Vitamin B6, Folate, Phosphorus, [nutrition:3] Magnesium, Zinc, [nutrition:2] Vitamin A, Vitamin B3 (niacin), Vitamin K, Iron, [nutrition:1] Vitamin B2 (riboflavin), Vitamin E, Calcium, Potassium

Why Rice Is Super

Why Rice Is Super
Justin Rent
Why Rice Is Super (Lundberg logo)

In partnership with Lundberg Family Farms

A superfood, actually!

Many people love rice and beans because this simple dish provides an inexpensive source of complete protein that provides all of the essential amino acids for human health. 

But brown rice offers many other health benefits, including protection against chronic diseases, including diabetes, heart disease, and various cancers. 

“There’s a delicate balance of bioactive components in rice bran that together show anti-cancer activity including the ability to inhibit cell proliferation . . . and initiate the programmed cell death known as apoptosis in malignant cells,” stated Elizabeth P. Ryan, PhD, senior author of a University of Colorado Cancer Center review published in Advances in Nutrition.

Rich in insoluble fiber but low in sodium, brown rice also guards against high blood pressure. This carb helps with normal brain functioning and is a great source for quick energy.

Lundberg Quinoa Rice Rosemary Blend

Nutrients in Brown Rice

Unlike white rice—in which the grain is stripped of several layers before being polished— only the top layer of the rice kernel (an inedible hull) is removed in the process of making brown rice. This preserves many of the grain’s nutrients.

Nutrients include manganese, selenium, magnesium, potassium, phosphorus, thiamine (vitamin B1), niacin (vitamin B3), vitamin B6, and vitamin B9. These are key nutrients that help decrease the risk of high blood pressure, cancer, and heart disease.

Rice contains many powerful antioxidant phytonutrients that help fight disease and reduce LDL cholesterol.

More Good News about Brown Rice

Research shows that women who eat more whole grains—including rice and quinoa—weigh less than those who don’t eat as many servings.

Eating brown rice instead of white rice was shown to help women with Type 2 diabetes control body weight and stabilize blood glucose levels in a recent study.

New Ways to Eat Rice

Use leftover rice for cold rice salads and stir-fries.

Cooked rice makes a satisfying dessert. Try adding a milk or milk alternative to a serving of rice, and then add spices such as cinnamon and nutmeg. Raisins and honey add sweetness.

Sources

“Antitumor Effects of Dietary Black and Brown Rice Brans in Tumor-Bearing Mice . . .” by S.P. Choi et al., Mol Nutr Food Res, 3/13

“Chemical Composition and Antioxidant Activity of . . . Brown Rice,” by A.K. Khairul Kamilah et al., Malaysian Journal of Medical Sciences, 1/07

“Chemopreventive Properties of Dietary Rice Bran . . .” by A.J. Henderson et al., Advances in Nutrition, 2012

 “Phenolic Compounds of Cereals and Their Antioxidant Capacity” by P. Van Hung, Crit Rev Food Sci Nutr, 7/14

“Pre-Germinated Brown Rice Reduced Both Blood Glucose Concentration and Body Weight. . . ” by T.N. Bui et al., J Nutr Sci Vitaminol, 2014

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Lundberg Family Farms
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Bean and Kale Soup

Bean and Kale Soup
Number of Servings
Serves 6
Ingredients
  • 36 oz low-sodium vegetable broth
  • 1 (15 ounce) can organic tomato puree
  • 1 (15 ounce) can organic white beans
  • [q:1/2] cup uncooked brown rice
  • [q:1/2] cup chopped onion
  • 1 tsp basil
  • [q:1/4] tsp salt
  • [q:1/4] tsp black pepper
  • 2 garlic cloves, minced
  • 8 cups chopped fresh kale leaves
Directions
  1. In a [q:3 1/2] or 4-quart slow cooker, combine vegetable broth, tomato puree, beans, rice, onion, basil, salt, pepper, and garlic.
  2. Cover; cook on Low for 5 to 7 hours
  3. Just before serving, stir in kale.
Nutrition Info
392 Calories, 21 g Protein, 0 mg Cholesterol, 75 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 15 g Fiber, 2 g Total fat (0 g sat), 284 mg Sodium, [nutrition:5] Vitamin K, Folate, Iron, [nutrition:4] Vitamin B1 (thiamine), Vitamin B6, Magnesium, Phosphorus, [nutrition:3] Vitamin C, Potassium, Zinc, [nutrition:2] Vitamin B2 (riboflavin), Calcium, [nutrition:1] Vitamin B3 (niacin)

Brown Rice Salad with Vegetables

Brown Rice Salad with Vegetables
Prep Time
20 minutes
Number of Servings
Serves 8
Ingredients
  • 1 cup fresh peas (or frozen, thawed)
  • 1 cup long-grain brown rice, cooked according to package directions
  • 1 small red bell pepper, seeded and diced
  • 1 small head broccoli, blanched
  • [q:1/2] cup baby corn
  • 1 small bunch watercress, chopped
  • 3 Tbsp extra-virgin olive oil
  • 2 Tbsp rice vinegar
  • 2 small garlic cloves, finely minced
  • Salt and freshly ground black pepper, to taste
  • 2 Tbsp pine nuts, optional, for garnish
Directions
  1. In a medium salad bowl, combine peas, brown rice, red pepper, broccoli, baby corn and watercress.
  2. In a small bowl, whisk together olive oil, rice vinegar, and garlic.
  3. Add the dressing to the rice mixture, tossing well to combine.
  4. Season to taste with salt and pepper. Garnish with pine nuts, if using.
Nutrition Info
160 Calories, 3 g Protein, 22 g Carbohydrates, 2 g Fiber, 7 g Total fat (1 g sat, 4 g mono, 1 g poly), 42 mg Sodium, Vitamin C, Vitamin B1 (thiamine), Vitamin B3 (niacin), Vitamin K, Manganese, Phosphorus, Selenium
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