Rice and Grains Archives

FLAXSEED REVISITED

Did you know that flaxseed is one of the most potent plant sources of omega-3 fats? It is such a powerful food to assist in keep red blood cells from clumping and blocking arteries and can actually reduce the development of heart disease by as much as 46%. It may also reduce breast cancer odds. In one study, women who ate 10 g of flaxseed (about 1 rounded tablespoon) every day for 2 months had a 25% improvement in the ratio of breast cancer–protective to breast cancer–promoting chemicals in their blood. With statistics like these everyone should make flaxseed a part of their daily diet. It is easy. Sprinkle 1 to 2 tablespoons of flaxseed a day on your cereal, salad, or yogurt. You can also add it to your morning smoothie. Drop two tablespoons into your yogurt and fruit based morning breakfast before blending it all together. If you don’t like it whole, you can grind it in your blender or food processor and keep refrigerated so it is easy to use.

RICE CHOICES FOR RISOTTO

The Italians like to have many choices when it comes to food. Take prosciutto for example. Americans are basically familiar with two types of prosciutto; Prosciutto di Parma (from the region of Emilia-Romagna), and Prosciutto San Danielle (from the Veneto region of Northern Italy). There are many other regional prosciutti, but I am afraid you will have to go to Italy to enjoy them. So it should come as no surprise that Italians like to choose different rice varieties for their risotto. The three most popular are Arborio, Carnaroli, and Vialone Nano

ARBORIO RICE

Arborio rice is grown in Italy’s verdant Po River Valley. Named after the town of Arborio, where it is grown this medium-length, round-grained rice has a color which leans to tan with a distinctive white dot at the center of the grain. Its primary use is for risotto. Many prefer the Arborio rice for their risotto dishes since the rice develops a creamy texture around a chewy center and has exceptional ability to absorb flavors, such as is characteristic of porcini mushrooms and truffles.

CARNAROLI RICE

Of the three rice varieties most often used for risotto Carnaroli rice is the most prized. It is referred to as a “superfino” (superfine) rice. It is grown in the area around Novara and Vercelli in Northern Italy. These two towns are located between Milan and Turin in northwest Italy. The rice is prized for its striking white kernel, uniform starch release and firmness. One of its very strong points is that each grain maintains its distinct shape in the risotto. During the cooking process the Carnaroli rice continuously absorbs added liquid. The end result is an exceptionally creamy risotto.

VIALONE NANO RICE

The Vialone Nano variety of rice is classified as a “semifino” and is grown in the Verona area of Italy. The unique characteristic of Vialone Nano rice is that its medium-large, semi-long, rounded grains are capable of absorbing twice their own weight in liquid. This makes it ideal for creamy risottos. Another desired quality is the fact that the cooking time is much faster than Arborio or Carnaroli. Vialone Nano is also difficult to overcook.  It is a relatively new rice. The variety was created in the 1930s.

FLAX SEEDS ARE ONE OF 15 SUPERFOODS

What is so special about flax seeds anyway? A lot! Despite their small size (flax seeds are about the size of a sesame seed and can be a reddish brown or a golden yellow color) they are loaded with nutrition for starts. They are also a rich source of complete protein, which means that they contain all of the essential amino acids in the amounts needed for human health (similar to soy). High in fiber and containing about two to three grams of total fiber (soluble and insoluble) per tablespoon. Flax seeds contain large amounts of vitamins and minerals which are essential to good health. They are especially rich in potassium and folic acid. In addition flax seeds contain various phytochemicals including lignans, phenolic acids, and flavonoids. These compounds occur naturally in plants and are thought to have antioxidant, anti-cancer, and anti-inflammatory functions. Lastly, they have a high percentage of omega- 3 polyunsaturated fats. These fats have numerous health benefits and are very frequently lacking in the American diet. So get some flax seeds today and start your day off with this super food. Grind up about two tablespoons and add them to your yogurt, cereal or morning smoothie.