You’ll see mainly brown rice in the menus and recipes of the Total Health Makeover®, but you see all sorts of varieties in the store – let’s take a look at the differences in rice:

Long Grain Brown Rice
Golden, whole, unpolished grain with bran intact. Chewy, with a firm texture and nutty flavor.

Excellent source of magnesium, and a good source of copper, fiber, iron, niacin, phosphorus, thiamin and vitamin B6.

Bring 1 part rice and 2-1/2 parts salted liquid to a boil. Simmer, covered, for 45 minutes. Soaking the rice overnight cuts the cooking time in half.

Delicious with curried vegetables. Makes an excellent pilaf, side dish, or salad.

Short Grain Brown Rice
Sticky when cooked.

Bring 1 part rice and 2 parts salted liquid to a boil. Simmer, covered, for 45 minutes. Soaking the rice overnight cuts the cooking time in half.

The stickiness of the grains of this rice make it perfect for use in rice puddings, molded rice rings, and sushi. The stickiness also makes chopstick use very easy.

Basmati Rice
This aromatic long grain rice from India and Pakistan has slender, fragrant grains and a nutty flavor. Available in white or brown; brown basmati has more fiber, a stronger flavor, and takes twice as long to cook as white. Dehra Dun is considered the best basmati, because of where it’s grown in Southeast Asia.

Excellent source of folate, and a good source of iron, niacin and thiamin.

Wash the rice in cold water to remove dirt and prevent stickiness. Simmer 1 part rice in 1-1/2 parts salted water for 15 to 20 minutes.

Delicious as a side dish, especially with Indian and Middle Eastern meals, because the grains remain tender, separate and firm even when cooked through.

Many, many more descriptions – and TWO recipes! – are posted on the continuing page.
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Black Rice
A type of sticky rice from Indonesia and the Philippines that looks like wild rice and has a nutty flavor.

Excellent source of fiber.

Soak in cold water for 8 hours then cook with an equal weight of water for 12 minutes; leave to stand for at least 10 minutes before serving.

Its nutty flavor is appreciated in puddings and cakes.

Carolina Rice
Long-grain white rice from South Carolina that becomes slightly sticky when cooked.

Excellent source of folate, and a good source of iron, niacin and thiamin.

Rinse the rice. Bring 1 part rice and 1-1/2 parts salted liquid to a boil. Cover, and simmer for 15 to 20 minutes.

Good for Italian-style risotto and puddings.

Converted Rice (aka “par-boiled”)
Resembles long-grain white rice, but it’s steamed and cooked before milling. Cooks to a fluffy but firm texture.

It’s enriched to become an excellent source of thiamin and folate and a good source of niacin and iron.

Don’t rinse. Bring 1 part rice and 2 parts salted liquid to a boil; lower the heat. Cook, covered, for 15 minutes.

An all-purpose rice.

Delia Rice
An aromatic long-grain rice from America, it cooks to a dry, fluffy texture. Nutty taste and an aroma like roasted nuts or popcorn.

Excellent source of folate, and a good source of iron, niacin and thiamin.

Bring 1 part rice and 2 parts salted liquid to a boil; lower the heat. Cook, covered, for 15 minutes.

Enriched Rice
Long polished kernels with a coating containing nutrients lost during milling.

This rice compensates for what’s lost in the milling of white rice by having nutrients added back in the form of a coating. It has no fiber, however.

Don’t rinse. Cooking method depends on type of rice used.

Instant (pre-cooked) rice
Cooks to a fluffy texture; very bland in flavor. This rice has been completely cooked then dehydrated.

Good source of folate.

Don’t rinse. Just before eating, a given quantity of boiling liquid is poured over the rice to re-hydrate it.

Can be added to stews and salads.

Jasmine Rice
This aromatic long-grain rice is from America; if its from Thailand it’s called Thai Jasmine. Cooks to a soft, slightly clingy texture. Has a slightly floral aroma.

Excellent source of folate, and a good source of iron, niacin and thiamin.

Soak the rice. Bring 1 part rice, 3 parts liquid to a boil; Simmer, covered for 20-25 minutes, or until rice has absorbed the liquid.

Used in many Asian dishes, especially Thai and Vietnamese. Also good when a relatively sweet side dish is needed.

Long Grain White Rice
Long, polished kernels. Bland and somewhat firm in texture.

Excellent source of folate, and a good source of iron, niacin and thiamin.

Bring 1 part rice and 2 parts salted liquid to a boil; lower the heat. Cook, covered, for 15 minutes.

Grains stay separate and fluffy after cooking, so it works well as a side dish or as a bed for sauces. Also great in soup, salads, and pilafs.

Louisiana Pecan/Wild Pecan Rice
This long-grain rice is grown only in the bayou country of southern Louisiana. It’s similar in flavor to basmati, but the flavor suggests pecans. A nutty flavor and rich aroma.

Excellent source of folate, and a good source of iron, niacin and thiamin.

Rinse rice. Bring 1 part rice and 1-1/4 parts salted liquid to a boil; cover and simmer for 15 minutes.
Delicious as a side dish, especially with Indian and Middle Eastern meals, because the grains remain tender, separate and firm even when cooked through.

Medium Grain Brown Rice
Short, plump kernel but less dense than short-grain. Moist, tender texture.

Excellent source of magnesium, and a good source of fiber, niacin, thiamin and vitamin B6.

Bring 1 part rice and 2 parts salted liquid to a boil; lower the heat. Cook, covered, for 15 minutes.

An all-purpose rice used in soups, side dishes, and salads.

Medium Grain White Rice
Polished kernel with features similar to medium-grain (brown).

Excellent source of folate and thiamin, and a good source of iron, and niacin.

Bring 1 part rice and 1-1/2 parts liquid to a boil; lower the heat. Cook, covered, for 15 minutes.

Risotto Rice
Small, polished kernels that develop a creamy consistency.

Arborio, Carnaroli, Roma, Baldo, Padano, Vialone Nano are all good risotto rices. The highest grade is superfino; then fino, semi-fino, and then originario o commune.

Brown versions of risotto rices are less creamy than the white risotto rices, and therefore don’t make very good risotto.

Don’t rinse. Simmer 1 part rice with a little soy margarine, reduced wine, and chopped onion. Heat 2-1/2 to 3 parts stock or water in a separate pot. Then, stirring constantly, slowly add one ladle of the hot liquid to the simmering rice mixture until the liquid is absorbed, then add another ladle of liquid, continuing until the rice is cooked, about 25 minutes. When cooked properly, the center of the grain should be hard while the rest of the grain is soft and creamy.

Risotto is usually served as the pasta course in an Italian meal; it can also be served as a main course.

Short Grain White Rice
Sticky when cooked.

Excellent source of folate and thiamin, and a good source of iron, and niacin.

Rinse well. Soak 1 part rice with 1-1/ 8 parts water for 10 minutes; bring to a boil, then reduce heat and cook, covered, for 5 minutes; raise heat for 30 seconds. Take off heat and let stand for 10 minutes before serving.

The stickiness of the grains of this rice make it perfect for use in rice puddings, molded rice rings, and sushi. The stickiness also makes chopstick use very easy.

Sticky Rice (aka Glutinous Rice)
Sticky rice can be black or white, short or long grain. Very sticky when boiled. Easy to handle with chopsticks.

A good source of fiber.

Soak in cold water for 8 hours then cook with an equal weight of water for 12 minutes; leave to stand for at least 10 minutes before serving.

Used in Chinese and Japanese dishes, especially boiled and sweetened in sushi.

Sushi Rice
Very sticky.
Cook short grain rice in water with kombu (a type of kelp); then drain the remaining kombu and while still hot, toss the rice with a mixture of rice vinegar, salt and sucanat.

Used in sushi.

Texmati and other aromatics
Dry, fluffy texture. Milder in flavor than basmati. Grown in the United States, it is also cheaper and easier to prepare.

Bring 1 part rice and 1-3/4 parts salted liquid to a boil; lower the heat. Cook, covered for 15 minutes.
Versatile. Use like basmati.

Wild Rice
This rice is really a seed, not a rice. Long, unpolished kernels with an earthy, nutty flavor. Chewy texture.

It’s a good source of a number of nutrients such as copper, fiber, folate, magnesium, niacin, phosphorus, vitamin B6 and zinc.

Rinse well under cold water. Bring 1 part wild rice and 3 parts salted water to a boil. Simmer, covered, for about 50 minutes.

An elegant but expensive way to make a special salad, side dish, or stuffing. It can be mixed with white or brown rice to make pilafs, cold salads, or even poultry stuffing.

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Rice Recipes

Rice Pilaf
from Healthy Life Kitchen, by Marilu Henner
Blue * serves 4

1/2 cup wild rice
3 shallots, chopped
1 Tablespoon soy margarine
1 cup jasmine or basmati rice
Salt & pepper
1/4 cup white wine
2 cups boiling water
2 Tablespoon chopped parsley
1/4 cup toasted pine nuts

Cook wild rice as directed above or according to package directions. Saute shallots in soy margarine until translucent. Add jasmine or basmati rice. Stir until coated. Season with salt & pepper. Add wine and stir until evaporated. Add boiling water. Cook 15 minutes or until water is absorbed.

Let stand, covered, 5 minutes. Fluff with fork. Mix in wild rice, parsley and toasted pine nuts. Season with salt & pepper to taste.

LoriT’s Risotto with Greens
Blue * serves 4

1 Tablespoon olive oil
1 red onion, diced
1 small yellow pepper, diced (optional)
6-8 large red chard leaves, washed and chopped
1 cup arborio rice
4 cups veggie broth
2 tsp dried basil
1 head broccoli florets

Heat broth in saucepan to low simmer – season with salt & pepper if desired and keep at simmer (do not boil).

In large, deep skillet, heat olive oil. Saute onion and pepper over medium/low heat till soft (but do not brown). When fragrant, add greens, cover and simmer 5 minutes. Remove cover, stir and add rice. Stir to mix for about a minute. Begin adding broth, 1/2 cup at a time, and stir continuously until broth has absorbed. Continue with rest of broth, 1/2 cup at a time.

When 3/4 way through the broth, add the basil to the pot. When you have only 1/2 cup of broth left, add broccoli to broth pot, cover and steam broccoli in broth for about 3 minutes (you can do this while you’re stirring in the previous 1/2 cup of broth). Add remaining broth and broccoli to risotto and stir until that liquid has absorbed. Remove from heat and let set 1-2 minutes.

Lightly drizzle about 1 tsp olive oil over pan and stir to mix. Serve.

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