July’s Featured Food:
White Rice

Past Issues

Eat Well, Be Well ~ Notes from the Nutrition Coordinator

Two-thirds of the world’s population uses rice as a staple in their diet. Most white rice sold in the United States is enriched, so white rice actually provides more Vitamin B1 (thiamine—protects heart muscles and improves brain activity) and iron (produces energy by carrying oxygen through the body) than brown rice.

White rice is a very popular commodity at food banks. Although it is not a whole grain, it is affordable and easy to use. Properly prepared, white rice can be part of a healthy diet for many reasons:

  • It has no fat, cholesterol or sodium.
  • It’s a great food choice for people with special dietary needs because it is non-allergenic and gluten free.
  • White rice is a good and cheap source of the 8 essential amino acids (important in building cells and repairing tissues) that we can only get from our diet.
  • It is easily digested, so it is great for infants, toddlers and seniors.

GO VEGETARIAN
Serve beans and rice. Beans pack lots of fiber and paired with rice, they make a complete protein without the saturated fat you find in meat.

Fluffy White Rice

  • 2 cups water
  • 1 cups uncooked white rice

In a medium saucepan, bring the water to a boil. Do NOT rinse the rice (all of the vitamins get rinsed out that way). Add the white rice slowly so the water doesn't stop boiling. Cover the pot and let it simmer 15 to 18 minutes over very low heat until all the water is absorbed.

To keep the rice from getting sticky, do not stir while simmering. Keep the pan covered until the rice is almost done or you will lose steam and moisture. When done, remove the pot from the heat and fluff the rice with a fork. Cover and let stand another 5 minutes. The rice will continue to steam and absorb flavors.

Variations

  • Get flavor by adding dried no-salt seasonings like garlic powder, onion powder, poultry seasoning, celery seeds or Mrs. Dash to the boiling water. Or use beef or chicken broth instead of water to add flavor to white rice without adding fat calories
  • Want more vitamins? Use the cooking liquid from vegetables instead of water to cook your rice.

CAN WHITE RICE BE DIABETIC—FRIENDLY?

The American Diabetes Association says that high carb foods like rice can be part of a sensible diet. The key is portion control.
Just rate your plate and eat only 1/3 cup of rice at a meal. Add a meat or meat substitute about the size of a deck of cards and finish off the plate with raw or cooked vegetables. As long as there is no added fat, you can eat as many vegetables as you like.

What is a “Food of the Month”?

Our “Food of the Month” is a product available in our Lowcountry Food Bank's warehouses. It is one that meets our criteria of a healthy food.

What is a LCFB “Healthy Food”?

Healthy foods are fruits, vegetables, fish, lean meat and poultry, low-fat dairy products, whole grains and foods that do not contain excessive amounts of fat or caloric sweeteners.

How are our recipes designed?
Our recipes are designed with the clients of our agencies in mind: those who are hungry and poor.

The recipes:

  • Use ingredients common in Lowcountry kitchens.
  • Are tasty and easy to prepare.
  • Meet our criteria for a healthy food.
  • Limit high priced herbs and spices which may included as optional ingredients.

We’d Like to Hear from You
We encourage your comments. They will help us understand concerns and interests of those who use “Eat Well; Be Well”. Please contact Germaine Hall, Nutrition Coordinator at the Lowcountry Food Bank, (843) 747-8146 ext.. 113 or ghall@lcfbank.org.