Solving the Arsenic Problem

Solving the Arsenic Problem
Mark Wallace
Farmers spraying pesticide in a rice paddy

Where do we go from here?

In its recent coverage of arsenic in rice, Consumer Reports made specific requests to several federal agencies.

Consumer Reports (CR) says the Environmental Protection Agency (EPA) should phase out use of pesticides containing arsenic, the Dept. of Agriculture and EPA should end the use of arsenic-laden manure as fertilizer, and the Food and Drug Administration (FDA) should stop the feeding of arsenic-containing drugs to animals.

The US uses more arsenic than any other country in the world, according to CR; residues from banned lead-arsenate insecticides still linger in former cotton fields (which are in some cases current rice fields) today. Poultry are commonly fed arsenic, which ends up in poultry litter used to fertilize agricultural fields. And since rice is often grown in water-flooded fields, it’s more likely to be exposed to contaminated runoff.

Representatives Rosa DeLauro (D-CT), Frank Pallone (D-NJ), and Nita Lowey (D-NY) introduced federal legislation Sept. 21 to limit the amount of arsenic permitted in rice and rice-based products. 

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2 Steps to Safer Rice

2 Steps to Safer Rice
Mark Wallace
A spoonful of uncooked brown rice

There’s a way to minimize arsenic intake from rice until something’s done to keep it out of the food supply, and it’s far from new. Consumer Reports recommends the traditional way of cooking rice in Asia:

  1. Rinse raw rice thoroughly before cooking.
  2. Use a ratio of 6 cups water to 1 cup of rice for cooking, and then drain the excess water.

While cooking rice in water that is entirely absorbed allows rice to retain more nutrients, but it also retains more arsenic. Draining excess water removes about 30 percent of the rice's inorganic arsenic content.

No More Microwave Cooking

It may be convenient, but to help remove arsenic from your rice, microwaving rice is out. The traditional Asian stovetop method is best.

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Turmeric Vegetable Fried Rice with Bone Broth

Turmeric Vegetable Fried Rice with Bone Broth
Prep Time
6-10 minutes
Number of Servings
5-6
Ingredients
  • 1 Tbsp avocado oil 
  • 2 cups brown rice, cooked
  • 1 cup frozen carrots and peas, chopped and cooked
  • [q:1/2] white onion, chopped
  • [q:1/2] cup mushrooms
  • 1 scoop Organic Bone Broth Protein Turmeric Spice
  • 1 tsp salt
  • 1 tsp pepper
Directions
  1. In a large pan on medium heat, add avocado oil, rice, carrots and peas, onions, mushrooms, Organic Bone Broth Protein Turmeric, salt and pepper.  
  2. Stir occasionally until onions become translucent (about 5 to 8 minutes).

Whole Grain Veggie Salad

Whole Grain Veggie Salad
Prep Time
30 minutes
Number of Servings
6 Servings
Ingredients
  • [q:1/2] yellow or orange bell pepper, cut into bite-size pieces
  • [q:1/2] tomato, seeded, cut into bite-size pieces
  • [q:1/4] cup radish, chopped
  • [q:1/4] cup red onion, chopped
  • [q:1/2] cup dried fruit (apricots, raisins, dates, figs, or currants), finely chopped
  • 2 Tbsp toasted pine nuts, sesame seeds, or sunflower seeds, or chopped almonds, walnuts, or pecans
  • 3 oz low-fat mozzarella cheese, diced
  • Salt and freshly ground black pepper, to taste
  • 3 cups cooked (and cooled) brown rice, quinoa or wild rice
  • Juice of 1 lime
  • 2 Tbsp extra-virgin olive oil
  • 2 Tbsp fresh chives 
  • 1 Tbsp fresh mint
  • 1 Tbsp fresh cilantro
Directions
  1. In a large bowl, gently mix bell pepper, tomato, radish, onion, dried fruit, nuts (or seeds), and cheese.
  2. Season to taste with salt and pepper.
  3. Fluff the cooled rice or grain with a fork. Season to taste with salt and pepper and add to the vegetable mixture.
  4. In another bowl whisk together the lime juice, oil, and herbs. Drizzle over the salad and mix in lightly.
Nutrition Info
209 Calories, 8 g Protein, 36 g Carbohydrates, 3 g Fiber, 4 g Total fat (1 g sat, 2 g mono, 1 g poly), 119 mg Sodium, Manganese, Phosphorus, Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, C, Calcium, Copper, Magnesium, Selenium, Zinc

Buddha Bowls with Avocado Sauce

Buddha Bowls with Avocado Sauce
Prep Time
20 minutes prep, cook time for eggs, quinoa, and lentils, fermentation time for Yin Yang Carrots
Number of Servings
Serves 6
Ingredients

Buddha Bowls

  • 4 cups spinach or other salad greens (about [q:1/2] lb) 
  • 4 cups cooked quinoa or brown rice, warm
  • 4 cups cooked lentils, warm  
  • 4 sheets nori, cut into thin strips 
  • 4 organic fried or hard-boiled eggs (sliced) 
  • 2 cups sliced fresh seasonal veggies (such as carrots, avocados, cucumbers, or bell peppers) 
  • 2 to 3 cups Yin Yang Carrots

Avocado Sauce

  • [q:1/3] cup sauerkraut 
  • [q:1/4] cup roughly chopped fresh parsley 
  • 1 large clove garlic, crushed 
  • 1 large avocado, halved, pitted, and peeled 
  • 2 Tbsp white miso paste*
  • 1 tsp Dijon mustard 
  • 1 cup water 
  • Salt and freshly ground black pepper 
  • 2 Tbsp black sesame seeds, for garnish (optional)
Directions

  1. Make Buddha Bowls

    1.  Divide spinach among 4 shallow bowls and top with equal amounts of quinoa and lentils, dividing them among bowls.
    2. Finish each bowl with a few strips of nori, 1 egg, and equal amounts of the fresh veggies.
    3. Take Yin Yang Carrots out of their jar with a clean fork, letting any extra brine drain back into the jar, and divide equally among bowls. 

  2. Make Avocado Sauce

    1. Put all ingredients except salt and pepper into a blender or food processor, and blend until smooth.
    2. Thin dressing with additional water if needed, and season to taste with salt and pepper. 

  3. Dress and Serve

    1. Drizzle a few tablespoons of the dressing over each bowl.
    2. Garnish with sesame seeds, if desired.
    3. Serve immediately.
Nutrition Info
1,033 Calories, 55 g Protein, 168 g Carbohydrates, 28 g Fiber, 18 g Fat (3 g sat), 564 mg Sodium, [nutrition:5] Vitamin A, B1 (thiamine), B2 (riboflavin), B6, C, K, Iron, Magnesium, Phosphorus, Potassium, Zinc, [nutrition:3] Vitamin B3 (niacin), [nutrition:2] Vitamin E, [nutrition:1] Calcium

Halibut Over Wild Rice

Halibut Over Wild Rice
Prep Time
50 minutes prep time
Number of Servings
Serves 4
Ingredients
  • [q:1/2] cup wild rice
  • 2 cups water or low-sodium stock
  • Pinch of salt
  • Spicy Cucumber Salad
  • 1 (2 lb) halibut fillet or other white fish
  • 1 to 2 Tbsp olive oil
  • Salt and freshly ground black pepper
Directions
  1. To prepare rice: Rinse rice and combine it with water or stock and salt in a pot. Cover and bring to a boil over high heat. Reduce to a simmer and cook, covered, for 45 minutes, or until rice is chewy. 
  2. While rice is cooking, prepare cucumber salad. Set aside.
  3. Prepare a medium-high fire in a gas or charcoal grill. Spray the grill grate with nonstick spray. Rub both sides of fish with oil, season with salt and pepper to taste, and cook over medium-high heat for 5 minutes per side, covered, or until fish is opaque and flakes easily.
  4. Serve halibut over wild rice. Top with Spicy Cucumber Salad.
Nutrition Info
Without Spicy Cucumber Salad: 327 Calories, 47 g Protein, 16 g Carbohydrates, 1 g Fiber, 7 g Total fat (1 g sat), 337 mg Sodium, [nutrition:5] Vitamin B3 (niacin), B6, Phosphorus, [nutrition:4] Vitamin B12, [nutrition:3] Potassium, [nutrition:2] Magnesium, [nutrition:1] Vitamin E, Zinc

Leek And Pea Risotto

Leek And Pea Risotto
Prep Time
40 minutes
Number of Servings
4
Ingredients
  • 3 Tbsp light olive oil
  • 1 Tbsp butter
  • 2 medium leeks, finely chopped
  • 1 medium onion, finely chopped
  • 1 stalk celery, finely chopped
  • [q:1 1/4] cups risotto rice
  • 2 cloves garlic, finely chopped
  • 2 tsp fresh thyme or parsley, chopped
  • [q:2/3] cup dry white wine (optional)
  • 1 qt hot low-sodium vegetable stock, plus more stock or boiled water, if needed
  • [q:1 1/3] cups frozen or fresh shelled peas, or chopped green beans
  • Black pepper and sea salt, to taste
  • [q:1/4] cup grated Parmesan cheese , plus more for serving
Directions
  1. Melt oil and butter together in a large heavy bottomed saucepan over medium heat. Stir in chopped leeks, onion, and celery and then saute gently for about 15 minutes, to allow leeks and onions to sweat and become translucent, but not brown.
  2. Add rice and garlic and mix well, coating rice in oil. Cook, stirring often, for a couple of minutes, to allow rice to heat through, but not brown. Now stir in herbs and white wine (if using).
  3. Add a couple ladlefuls of hot stock (about [q:3/4] cup), enough to cover rice. Stir well, and simmer gently, stirring frequently, until stock is nearly absorbed, but do not let rice cook too quickly.
  4. Gradually add more stock and keep stirring, until all of it has been absorbed; do not allow risotto to dry out. You want a thick, soupy consistency. Stir in peas halfway through cooking the rice, after about 7 minutes.
  5. After about 15 minutes rice should be cooked through but still al dente. If you run out of stock and rice is not cooked yet, use some extra stock or hot water to finish it off—but be careful not to let it overcook and become soggy or sticky.
  6. Season with black pepper. Taste rice and add salt, if needed. Remove from heat and stir in Parmesan cheese. Mix well and let stand for 1 or 2 minutes. Then serve immediately, with extra Parmesan cheese and black pepper sprinkled over the top.

Avgolemono Soup

Avgolemono Soup
Ingredients
  • 6 cup low-sodium chicken broth
  • [q:3/4] cup orzo
  • 2 cooked chicken-breast halves, shredded
  • 3 large eggs, at room temperature
  • [q:1/3] cup fresh lemon juice
  • 1 lemon, thinly sliced
Directions
  1. Place the broth and orzo in a large saucepan and bring to a boil.
  2. Reduce to a simmer, cover, and cook for 15 minutes or until the rice is cooked.
  3. Add the chicken. Remove the soup from heat and cover.
  4. In a separate bowl: Whisk the eggs and lemon juice in a medium bowl until frothy.
  5. Slowly add 1 cup hot chicken broth to the lemon and eggs, whisking continually.
  6. Slowly stir the warmed eggs into the soup.
  7. Ladle soup into bowls. Serve immediately with a slice of lemon.

Mushroom and Wild Rice Soup

Mushroom and Wild Rice Soup
Prep Time
20 minutes
Number of Servings
4
Ingredients
  • 1 c boiling water 
  • [q:1/2] c dried shiitake mushrooms 
  • 1 onion, diced 
  • 1 c diced baby carrots 
  • 1 c wild rice, rinsed 
  • 6 c low-sodium vegetable broth 
Directions
  1. In a saucepan, combine water and mushrooms. Cover, and let mushrooms sit for 15 minutes, before draining and placing mushrooms into the insert of a 4-quart slow cooker.
  2. Add onion, carrots, and rice. Pour in broth.
  3. Cover and cook on Low for 6 to 7 hours, or on High for about [q:3 1/2] hours.
Nutrition Info
Per serving: 305 Calories, 11 g Protein, 60 g Carbohydrates, 6 g Fiber, 4 g Total fat (1 g sat, 1 g mono, 1 g poly), 178 mg Sodium, [nutrition:5] Vitamin A, Manganese, [nutrition:2] Vitamin B1 (thiamine), B3 (niacin), Magnesium, Phosphorus, [nutrition:1] Vitamin B2 (riboflavin), B6, Selenium

Spiced Rice with Toasted Almonds

Spiced Rice with Toasted Almonds
Prep Time
50 minutes
Number of Servings
6
Ingredients
  • 2 heaping Tbsp combined ground spices (cinnamon, cloves, black pepper, allspice)
  • 1 cup olive oil (preferably Palestinian or Lebanese), divided
  • 2 cups basmati or other long-grain rice, rinsed and tossed to dry
  • 1 Tbsp sea salt, optional
  • [q:3/4] cup minced flat-leaf parsley
  • [q:3/4] cup blanched almonds
Directions
  1. Bring 2 quarts water to a rolling boil. When water boils, stir in fragrant spices and let simmer while you toast rice.
  2. To toast rice, heat [q:1/2] cup of the oil over medium-high heat in a heavy saucepan large enough to hold all of rice when cooked—such as a 2-quart pan. Let oil get very hot, add rice to saucepan, and toast, tossing and stirring. This will keep rice from sticking to pan as it cooks. 
  3. Toast until rice has turned translucent, and then pour in boiling spiced water all at once. Add salt, if using, and, as soon as the mixture returns to a boil, turn heat down, cover pan, and continue cooking until rice is done, about 20 minutes. Remove rice from heat, stir in parsley, cover pan once more, and set it aside for at least 5 to 10 minutes to settle.
  4. Meanwhile, heat remaining [q:1/2] cup of oil in a deep skillet over medium heat. When it is very hot—a deep-fry thermometer should reach about 350°—add blanched almonds.
  5. Cook, stirring constantly, until almonds are a rich golden color. As almonds start to change color, be very careful not to let them burn. When they are done, remove from oil with a slotted spoon and add to finished rice, stirring almonds into rice at last minute before serving.
Nutrition Info
With 1 Tbsp salt: 447 Calories, 9 g Protein, 0 mg Cholesterol, 55 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 4 g Fiber, 22 g Total fat (3 g sat), 237 mg Sodium, [nutrition:5] Vitamin K, Folate, [nutrition:4] Vitamin E, [nutrition:3] Vitamin B1 (thiamine), [nutrition:2] Vitamin B3 (niacin), Iron, Phosphorus, [nutrition:1] Vitamin B2 (riboflavin), Vitamin B6, Vitamin C, Magnesium, Zinc
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