Healthy Product Review: Rice Select Jasmati Rice

Did you know rice is the most commonly consumed grain in the world? It should come as no surprise since it is widely available, affordable, and nutritious.

There’s a long list of health benefits provided by this amazing grain such as:

- Great Energy Source: Rich in carbohydrates, it acts as fuel for the body and aids in normal functioning of the brain.

- Rich in Vitamins: Rice is an excellent source of vitamins and minerals like niacin, vitamin D, calcium, fibre, iron, thiamine and riboflavin.

- Resistant Starch: Rice abounds in resistant starch, which reaches the bowel in undigested form. It aids the growth of useful bacteria for normal bowel movements.

- Dysentery: The husk part of rice is considered as an effective medicine to treat dysentery. A three month old rice plant’s husks is said to contain diuretic properties. Chinese people believe that rice considerably increases appetite, cures stomach ailments and indigestion problems.

- Skin Care: Medical experts say that powdered rice can be applied to cure some forms of skin ailments. In Indian subcontinent, rice water is duly prescribed by ayurvedic practitioners as an effective ointment to cool off inflamed skin surfaces.

Obviously, with its popularity and long list of nutritional benefits, I jumped at the chance to sample Jasmati rice from RiceSelect. Jasmati can be found in white, brown, or light brown varieties; I was sent a large container of white rice to cook and sample as I pleased. It didn’t take me long to decide how I would use most of the sample…..rice pudding! Something about the cool, creamy pudding that’s easy on the stomach and tasty at the same time ranks it as one of my top 5 favorite treats. It also helps that RiceSelect is local company here in Texas which automatically gains my full support.

Although I would always choose brown rice when given a choice, white rice works really well for rice pudding. Being the health-obsessed person I am, I had to try making this in my own healthy way without the heavy dairy products and cups of sugar. Here is what I came up with…..

Ingredients:

2 1/2 cups nonfat milk

1/2 cup RiceSelect Jasmati rice , uncooked

1 15oz can light coconut milk

1 cinnamon stick, about 3 inches long

1 ½ teaspoon liquid Stevia

1/2 teaspoon vanilla extract

ground cinnamon

unsweetened shredded coconut flakes

Directions:

In a large, heavy bottomed saucepan, stir together the 2 1/2 cups milk and the rice. Bring to a boil over high heat, stirring often. Reduce heat to medium high and boil for 5-6 minutes or until the mixture begins to thicken, stirring often to keep anything from sticking to the bottom. Stir in the can of coconut milk, the cinnamon stick, and stevia. Increase the heat to high and bring back to a boil, stirring often. Reduce heat to medium high and boil for 4-5 minutes or until you have a creamy and soupy consistency. Remove from heat. Stir in vanilla and let the mixture stand for 30 minutes to thicken. Serves 6 generous helpings.

I enjoy most treats with a cup and spoon.

Before serving, remove the cinnamon stick. To enjoy immediately, put rice in a serving dish, sprinkle with cinnamon to taste and enjoy. If you’re like me and want cold pudding, transfer your creation to an airtight container, lay a sheet of plastic wrap on the top, and chill for several hours. The plastic will prevent skin from forming and keep your dish looking great.

I am very happy with the outcome of this pudding, and think it is proof to have a healthy, guilt-free treat to be enjoyed everyday! I suggest you pickup some RiceSelect rice (any type is great) and start cooking today.  Try this recipe with Texmati® Brown Rice for an extra health punch that is sure to please any crowd.

Do you like rice dishes as something sweet, savory, or both? What will you make with this versatile product when you get it?

Delicata - Fun to Say, Fun to Eat

What do you like most about the Fall? Is it the cool, crisp air, the bright, vibrant colors of nature, or maybe the food that’s in season? I choose all of the above, but really enjoy the wide availability of winter squash varieties. I am able to get squash like pumpkin (pureed in a can), butternut, acorn, or spaghetti year round, but my favorite is delicata squash.

 

Have you tried this squash before? The whole thing, even the skin, is so tender and sweet that when cooked can be consumed in its entirety. My face lit up with joy when I entered the store the other week and was greeted with a mound of delicatas just waiting for me to take home. I’ve mentioned how I enjoy blending squash and fruit together basically every day, and delicata squash is no exception; this stuff is a real treat!

 

Delicatas are very dear to me, but I felt like sharing the awesome flavor they provide by making a healthy pureed soup with delicata, cannellini beans, and ginger. The result was a big hit with Kelley and I loved it too! Now, once the Texas weather cools down to more “fall like” temps, I will make it again. Homemade soup purees are perfect to warm you inside and out!

 

The sweetness of the delicata makes it great in my blending creations without the need for fruit. I will add chunks of microwave steamed delicata (skin included) in a blender, add some protein powder, unsweetened almond milk, a pinch of salt, and blend away. The result is a tasty treat with a consistency similar to pudding, but oh so much better! Add unsweetened cocoa powder and vanilla stevia for a chocolate squash pudding that offers the perfect comfort to long day, week, month, etc.

 

Delicata, Cauliflower, and White Bean Ginger Soup

What You Need:

4 Servings

3 Delicatas – cut in half with seeds removed and steamed in microwave

6 ounces frozen cauliflower – you can use broccoli too, but cauliflower keeps it a pleasant color

2 carrots, peeled and chopped

15 ounce can of cannellini beans, drained – navy, lima, black, or other beans would work fine

Half of a yellow onion, diced – or use a 6 ounce bag of frozen, chopped onions

4 cloves garlic, crushed and chopped

1/2 tablespoon fresh ginger, chopped

1 1/2 teaspoons each of cumin, paprika, ground mustard

1 tablespoon of parsley and dill

6 ounces plain, non-fat Greek or regular yogurt

2 cups of low sodium chicken or vegetable broth

Pinch of nutmeg

Salt and pepper to taste

 

What You Do:

 

Heat a sauce pan over medium-high heat; add garlic, onions, and ginger and allow to sweat (they will be fragrant) for minute or two. Add the steamed delicata in chunks, cauliflower, carrots, beans, herbs, and spices; pour broth and bring to a boil. Reduce heat to low, stir, cover and simmer for 30 to 45 minutes. If there is a lot of liquid left over, remove the lid and continue to simmer until some evaporates. Remove from heat and puree using an immersion blender right in the pot or blender. If using a blender, only fill half-way or it will be all over the kitchen…..and you. Stir yogurt into pureed soup, garnish with fresh or dried dill or parsley and toasted almond slivers if desired. Serve and enjoy!

 

As with most soups, ingredients can easily be substituted, so add in or take out things as you see fit. There are so many unique flavors that combine really well to give a comforting feeling upon the first spoonful. Make sure you have some hearty, whole grain bread toasted to use for dipping.

 

If you want to stick with a squash theme (and who wouldn’t!), here’s a quick chocolate squash “pudding” you can enjoy without guilt.

 

Chocolate Squash “Pudding”

2 Servings

Using 1 delicata squash that has been oven roasted or steamed and cooled; add to blender with 3 ½ tablespoons unsweetened cocoa powder, 10-12 drops of regular or vanilla liquid stevia, vanilla protein powder (optional), large spoonful of plain, non-fat Greek yogurt, and 3/4 to 1 cup unsweetened almond milk; blend until smooth. You can omit the stevia and add a frozen banana instead; it adds a nice taste and texture….might as well add some peanut butter too. Yum, now I’m hungry….think I’ll have this tonight!

 

When it comes to blending, using tasty veggies like squash or carrots lets you create healthy alternatives to favorites like pudding, milk shakes, and ice cream. I try to make something different with what I have all the time; it’s fun and sometimes turns out great.

 

It has been busy at work lately, hopefully I will be able to post more than I have been. Please keep checking in as I received some awesome samples from Crunchmaster and will post a review soon.

 

Happy Eating!

Make Your Own Sugar-Free Pudding with Stevia

Are you a fan of pudding? Do you like it warm, cold, or both depending on the type? I usually enjoy a cool, creamy pudding made from scratch, but am guilty of using the instant mixes or premade versions in the past. Since store bought puddings have sugar listed as the first ingredient (mixes and premade), you know there’s a lot of it! Trying to limit my sugar intake, I would buy the sugar-free varieties loaded with artificial sweeteners, hydrogenated oils, artificial colors, and unpronounceable words (never a good sign for ingredients). After noticing bad cramps and pains right after the sugar-free stuff, I decided it was best to make my own as I saw fit; just like almost everything else food related.

There are different ways to make your own pudding; some can be labor intensive using eggs and a stovetop while others are pretty quick and easy. What I like about making my own pudding is, obviously, you control what goes into it. As I’ve said before, I don’t really follow a recipe, just use it as a starting point and change where I so desire. Sometimes the changes work out, and sometimes not so much, either way, you learn something.

Seeing as to how I am against using sugar in most things, and the artificial stuff doesn’t sit well with me (plus it’s artificial), I use stevia in recipes calling for sugar. It takes a few trial and error attempts, but there is always a takeaway after each attempt. I use the liquid stevia in all of my cooking venture, if you want to use the stevia granules, here’s a useful conversion chart found at this site.

Below are some of my favorite pudding recipes using stevia. By far, brown rice pudding is my favorite…..although the chocolate is not far behind!

Sugar-Free Vanilla Rice Pudding with Stevia

Servings: 4

2 cups cooked whole grain brown rice
1 1/2 cups skim milk; I use unsweetened almond milk, try whatever milk you like best
1 tablespoon liquid vanilla stevia
1 ripe mashed banana
1 teaspoon ground cinnamon/1 teaspoon nutmeg /1 teaspoon allspice – optional
Dash of sea salt

- In medium saucepan, combine rice, milk, liquid stevia, & bring to boil.
- Reduce heat & simmer 20 minutes, stirring frequently.
- Remove from heat, stir in mashed banana, dash of salt, and any spices you are using.

- Serve warm or store in fridge with a layer of plastic wrap covering the top to prevent skin forming.

Feel free to experiment with your own add-ins as desired to make it yours. I enjoy this as a cold pudding, but many people enjoy having their rice pudding warm. A common addition is raisins, so feel free to toss some in, but I do not like to add raisins to pudding as it takes away from the consistent creaminess. Many recipes call for butter, but I found using the mashed banana adds flavor and gives the same effect as butter would in this dish.

My other favorite recipe is pure and simple; chocolate or vanilla pudding is another comfort food you can never grow tired of. The recipe below does not require many ingredients which makes for a simple creation in your complex world.

Sugar-Free Vanilla (or Chocolate) Pudding with Stevia

3/4 tsp liquid vanilla stevia or 1/2 tsp stevia granules*

3 tbsp arrowroot (cornstarch can be used too)

1/4 tsp salt

2 1/4 cups milk; I use unsweetened almond milk, but skim, rice, or lite coconut milk will work too

1 1/2 tsp. vanilla.

*Add 1/4 cup unsweetened cocoa powder and use liquid chocolate stevia if making chocolate pudding

Add milk, stevia, and salt to a medium saucepan; cook over medium heat, stirring constantly, until mixture boils. Mix cornstarch with 1/4 cup water and pour into saucepan; bring to a boil and stir constantly; it will start the thicken. Remove from heat and let cool 5 minutes; stir in vanilla. Put contents in airtight container and place plastic wrap on top to prevent a skin forming. 

Try using lite coconut milk and sprinkle unsweetened coconut on top after you're done for a tropical treat.  When making vanilla pudding, I love adding crushed ginger snaps on top for a nice crunch and a little bite.

I have made this too runny before, so it might take a few tries. If yours becomes too watery, try using more arrowroot or cornstarch next time. Don’t throw the runny pudding away! Pour it in individual paper cups and place in freezer; tear away the cups after several hours for tasty pudding popsicles.  I haven't tried it yet, but added 1/2 cup of peanut flour will be my next stevia pudding creation....can't wait!!

Cooking with stevia can be challenging, but the benefits outweigh any challenges. Besides just offering a natural zero calorie sweetness, stevia has these benefits:

- It's good for your digestive system, curbing candidiasis
- It inhibits the growth of all sorts of bacteria
- It helps with an upset stomach, soothing acidity
- It increases energy levels and promotes an overall feeling of well-being.

Don’t let thinking about conversions stop you from making awesome, stevia sweetened treats. I use a handy conversion chart when cooking with stevia to help avoid stress from confusion; you might find it useful too.

Stevia Conversion Chart

Granulated Sugar........Stevia Granules

1 teaspoon..............1/8 teaspoon

1 tablespoon............3/8 teaspoon

1/4 cup.................1 1/2 teaspoons

1/2 cup.................1 tablespoon

1 cup...................2 tablespoons

Granulated Sugar........Clear Liquid Extract

1 teaspoon..............4-6 drops

1 tablespoon............8-12 drops

1/4 cup.................1/8 tsp

1/2 cup.................1 Tbsp

1 cup...................2 Tbsp

Now get in the kitchen and treat yourself to a cool (or warm) and creamy natural sugar-free pudding tonight!

What Can Brown "Cocoa" Do For You?

Unsweetened cocoa powder, not to be confused with hot cocoa mix which has sugar added, is great in sweet and savory recipes and provides healthy doses of nutrition.  A 2 tbsp. serving of unsweetened cocoa contains just 25 calories and 1.5 g of fat. It is also a great source of vitamins, minerals, mood boosters, and heart-friendly elements.

The vitamins and minerals sourced from cocoa powder include iron, magnesium, phosphorous, zinc, copper, and manganese. Antioxidants in the form of polyphenols are an abundant part of cocoa; it is actually known as one of the highest polyphenol containing foods. In addition to these great qualities, cocoa provides phytosterols which help reduce total cholesterol, low density lipoprotein (aka bad cholesterol), lower blood pressure, and increase blood flow to arteries.
Improve your mood with food! Cocoa contains a neurotransmitter called phenethylamine that helps to elevate your mood and it can boost endorphin levels. Endorphins act as natural opiates which are accountable for the happy feeling you get when laughing, winning a major award, or being intimate with a loved one. In addition to these “happy makers,” cocoa can increase serotonin which helps boost your overall feeling of happiness.

Unsweetened cocoa can be combined with skim milk over low heat and sweetened to you liking for an easy and healthy hot cocoa, but there are other uses too. It’s also good in a dry rub for pork or chicken.

The following is a good chocolate pudding recipe that’s very satisfying and way better than anything store-bought. I noted two ingredients I changed when making this pudding with no problems at all.

Healthy Chocolate Pudding

Ingredients:

2 egg whites
2/3 cup unsweetened cocoa powder
2 tablespoons cornstarch – I use arrowroot powder as a 1 for 1 substitute
2 1/4 cups nonfat milk or 2 1/4 cups low-fat milk
1/2 cup Splenda granular or 1/2 cup sugar – I use a 1/2 tsp of liquid Stevia instead
1/8 teaspoon salt
1 teaspoon vanilla extract
Directions:

Lightly beat egg whites in a small bowl. In a large bowl, mix together cocoa and cornstarch. Add 3/4 cups of the milk and whisk mixture until its smooth. In a large saucepan, mix together the rest of the milk, sweetener of choice, and the salt. Bring to a boil over high heat, whisking continuously.
Remove from heat. Whisk the cocoa mixture into the milk mixture. Bring to a boil over medium-high heat. Boil for 2 minutes while whisking continuously. Remove from heat. Slowly whisk 1 cup of the hot cocoa mixture into the egg whites. Pour this mixture back into the pan and cook over medium-high heat, whisking continuously; be careful not to allow the mixture to boil.
Remove from heat. Add vanilla. Mix well. Pour into 4 serving dishes. Cool to room temperature. Cover with waxed paper that has been cut to fit the serving dishes (this prevents the pudding from getting a skin). Refrigerate for 1 hour. Garnish with berries, mint leaves, and cocoa if desired.
I didn’t want to post a brownie recipe as they are easy to find, but here are a couple other, non-traditional recipes with cocoa powder:

Turkey Chili with White Beans – cocoa powder adds depth with a roasted flavor, extra nutrients, and enough acid to help tenderize the meat. Even without meat, cocoa powder is a tasty addition to vegetarian chili too!

Chocolate Pumpkin Protein Smoothie

This is something I make all the time and never really follow a recipe. The following is what I work with, but feel free to make changes as you see fit:

- 1/2 Cup Pumpkin Puree (I use Libby’s brand)
- 1/2 Cup Different frozen fruit; whatever I have at the time; banana works best, but I’ve used strawberries, blueberries, papaya, mango, and cherries with good results
- 6 to 10 drops of liquid vanilla flavored stevia
- 1/2 Cup various milks (dairy, unsweetened almond, or unsweetened coconut)
- 1 or 2 heaping spoonfuls of Greek yogurt
- 1/4 Cup unsweetened cocoa powder
- 1/2 to 1 scoop of chocolate or vanilla whey protein sweetened with stevia

Mix all ingredients in a blender, pour into desired cup and enjoy a sweet treat packed with protein, fiber, and vitamins!
Have you ever wondered about the difference from Dutch processed cocoa powder and just cocoa powder? Because natural cocoa is acidic, some powders are treated with an alkali to act as a neutralizer. This is Dutch processed; it has a reddish-brown color, mild flavor, and is easy to dissolve in liquids.Natural unsweetened Cocoa has a complex chocolate flavor while the Dutch-process is less intense. The intense flavor makes it ideal for use in brownies, cookies, and some chocolate cakes. When natural cocoa, an acid, is used in recipes calling for baking soda, an alkali, it creates a leavening action that causes batter to rise when cooked in the oven.
To obtain the most health benefits from cocoa powder, look for the raw, non-Dutch processed type as the processing (like most other foods) removes a lot of the benefits. Try adding a tablespoon to your coffee grounds before brewing a pot of java, and add some cinnamon for a quick Mexican Mocha Coffee.

Natural cocoa is lighter (on the left); Dutch-processed is darker (on the right)

Until next time, cheers to good health with good food!