Rice is a staple food and it is considered as one of the most consumed food in the world. It is one of the most common foods eaten in many homes and served in occasions. Rice is rich in carbohydrate and contains fair amount of protein, magnesium, phosphorus, niacin and manganese. It serves as a good source of energy for many people. Rice can be white rice or brown rice.
To make your white rice healthier and more nutritious you can adopt the following tips
Boiling and rinsing: White rice contains starch and should be consumed in moderation. To help reduce the starch in rice, you should properly wash your rice in cold water. Boil the rice for few minutes, then drain and rinse in cold water. As you rinse, you will notice the white colored water which indicates the presence of starch, continue to rinse until the water comes out clear. Place your rice back on fire and add water to cook. This will help reduce the starch and make your rice less sticky. Another way is by soaking the rice for 30 -40 minutes, then rinse before cooking.
Protein: Adding proteins such as beans, egg, chicken breast and fish can make your rice more nutritious. Protein is an essential nutrient for building and maintenance of body tissues and cells. It helps make antibodies and fight off infections.
Vegetables: Vegetables are good sources of vitamins, minerals and antioxidants. They are low in calories and high in nutrients. Most health experts recommend that we consume vegetables daily. You can enrich your rice by adding vegetables such as fluted pumpkin (ugu leave), spinach, cabbage, carrots, lettuce etc.
Fruits: Garnishing your rice with fruits is another way to make your rice more nutritious. Fruits such as avocado and banana can be added to your rice. Avocados are loaded with healthy fats and are high in fiber, potassium and vitamin c. Bananas also contain potassium, vitamin B6 and fiber.
Skip salt: When boiling your white rice, you do not have to add salt to it. This will help you reduce your salt intake. Experts have recommended cutting back on salt intake to reduce health risk associated with excess consumption of salt.
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