Perfect Rice

I heard on the news this morning, that they are considering testing kids 10 and under for cholesterol
levels, and if need be, put them on statin drugs.  They say this should be done in order to prevent future circulatory and heart issues.

To me, there is something wrong with this line of thought.

First of all, the idea to test kids this young for a condition that is common to middle-age Americans should raise a  big red flag.

Second, to give drugs known to effect and damage the liver, the only organ in the body that can produce and control  cholesterol  and produce the good cholesterol levels necessary for life seems counter productive.

Thirdly, taking any prescription has side effects, which usually leading to taking more prescriptions, to control  those, and so on and so on. High bad cholesterol is not good for you but is taking drugs the only option.  I feel the pharmaceutical industry must be rubbing it’s hands together at the potential financial rewards.

Taking Statins or Change Diet

Cholesterol imbalances was something middle aged Americans seemed to develop. The primary cause of high cholesterol is poor diet and inactivity.  So what is the first thing doctors tell their patients after writing out that prescription is to change their diet.  No more foods made with bad fats, etc. Eat oatmeal, take high fiber supplements. More fruits and vegetables. More whole grains etc.

Dah…So to follow the thought of taking preventive measures,  why not change the kids diets.  We know as a nation we eat way too much highly processed foods, because it’s easy and convenient. It does take more time and effort to prepare meals from more basic ingredients.  And I’m not saying that changing a kids eating habits will always be easy, but the benefits are outstanding.

I know from personal experience when we as a family decided to go to a more natural and organic route  that the first few weeks was difficult.
I think they must put something in those highly processed that foods that is addictive, especially the soft drinks and fast food items.

However, even if going the health food way, is not for you or your family, there are lots of foods that can reduce the bad cholesterol and aid in preventing future imbalances.

Foods for better cholesterol control.

The best one every one has heard about is oatmeal.  Now the instant oatmeal is OK, but I find there is too much sugar in those.  Making the large flake or Scottish, steel cut oats takes time, but is well worth the effort.  I use my steaming bowl in my rice cooker/steamer.  I add dried cranberries or blueberries and in the last few minutes stir in a cut up apple.  I serve it with a little milk, and brown sugar.
It tastes great with a dash of yogurt on top as well.

Rice is another good cholesterol reducing food, especially brown rice.  Low in fat, high in fiber and very good carbohydrates for energy.

Beans.

Increasing the consumption of deeply colored fruits and veggies to at least 5 raw or lightly cooked servings a day also reduce the risk .

Olive oil increases the levels of the good cholesterol.

Garlic and onions lower bad LDL while raising the good HDL cholesterol

Adding cayenne,basil, rosemary and oregano to your meals help protect the good cholesterol molecules

Nuts, such as walnuts reduce cholesterol.  Eat a handful a day.

Foods to avoid

Fats… saturated, hydrogenated or partially hydrogenated tend to increase cholesterol.
Fried foods, sweet baked goods, and most crackers are all full of these dangerous fats.
Margarine and vegetable shortening often the substitutes people use who are on cholesterol diets, are even worse for them than what they replace, butter and lard.(which are saturated)

Sugar stimulates the the liver to produce cholesterol.  So avoiding all sources of refined sugar, including sodas, candy and low-fat baked goods.

Excess consumption of caffeine has been linked with high cholesterol.  So what do these new energy drinks contain that lots of kids drink these days, caffeine in excess.

Brown rice is simply white rice that has not had the brown-colored bran covering removed. So brown rice is considered a whole grain. Why remove the bran? Because most people prefer white rice since it is fluffier and cooks faster than brown.Since brown rice still has the bran intact, it has more fiber than white rice. One cup of brown rice has 3 1/2 grams of fiber while the same amount of white rice has less than one gram of fiber. We all need from 25 to 38 grams of fiber in our diet everyday.

Brown rice also contains nutrients like magnesium, manganese, and zinc. White rice has reduced levels of these nutrients, but is often fortified with iron, and some B vitamins. Both can be readied in electric rice cookers.

One of the staples of the Mexican-American restaurant is the ever-popular Spanish Rice.  Making it isn’t too difficult.  All you’ll need is the following ingredients:

1/4-1/2 cup vegetable oil
1-2 cup long grain rice
1/4-1/2 teaspoon salt
1-2 tomatoes, diced
1/2-1 small onion, diced
3-6 cloves garlic, minced
1-2 teaspoons cumin
2-4 tablespoons tomato paste
2-4 cup water, boiled

Cook 2 cups of rice in a rice cooker.  Once it’s done, let it cool for 10 minutes. In a medium saucepan, over medium heat, fry rice in oil until slightly golden, about 3-5 minutes.

Add salt, cumin, onion and garlic and sauté 1 minute. Add tomato, tomato paste and boiling water. This should boil almost immediately; turn down heat to low, cover and cook for about 20 mins, or until water has evaporated.

Great for preparing chicken for salads and sandwiches.

2 boneless, skinless chicken breasts

kosher or sea salt and fresh ground black pepper to taste (optional)

Use a plate that fits into your rice cooker container with at least 1/2 clearance around it so steam can circulate.

Spray plate with cooking spray. Place the seasoned chicken breast on plate and cover with plastic wrap. Place covered plate in the steaming tray that comes with most rice cookers today. If your rice cooker does not have a steaming tray see note below*.

Add 1 cup of water to the rice cooker container, place steaming tray with plate in cooker, cover and start. Steam for at least 10 minutes after water comes to a boil. Chicken is done when firm to the touch. Carefully remove tray from rice cooker.

*If rice cooker does not have a steaming tray…. place a small rack or 8 oz. can with both ends removed in the rice cooker container. Place the covered plate with the chicken on top of this platform and steam as above. Use caution when removing plate, use a plate lifter.

Let cooked chicken rest for a few minutes before removing cover and cutting or serving.

Serve hot or cold.

A pot that stirs itself. Truly amazing and it really works, this self stirring cooker is well suited to preparing nutritious in minutes.

I have the ‘Cooking Master’ which is the first of the brand new ‘Thermostir’ line of counter top appliances that are being developed for todays busy consumers who still desire to prepare nutritious meals  but time is at a premium.

With this Cooking Master digital self stirring cooker, I can prepare a stir-fried meal in minutes. The paddle rotates and mixes the food and because the lid is on the pot , there is virtually no spatter. And with the unique venting system on the appliance it controls the odors as well.

It is very easy to program, easy to clean and dish-washer safe.

Simularities

Both require a liquid for the rice to absorb.

Differences

Cooking rice in a Rice cooker

• Shuts off autmatically when liquid is absorbed.
• Come in many sizes, from some that cook a few cups of rice to ones that can make enough for a restaurant.
• Forms a slight crust on bottom
• Drier, fluffier rice is produced

Cooking Rice in a Steamer.

• Slightly less liquid is required
• More time is required to cook rice.
• Rice and liquid are placed in a rice bowl, which is set inside the steamer.
• Need to set a timer to shut off.
• Rice bowls are small so limited to quanities
• Does not form a crust on bottom
• Moister rice is produced

 A nice rice side dish for fish or chicken.

1 cup uncooked rice
1 cup chicken broth
1 cup water
2 tsp. oil
1 medium onion, chopped
1 cup sliced fresh mushrooms
2 garlic cloves, finely chopped
1 tbs. lemon juice
1/2 tsp dried oregano
6 cups shredded fresh spinach leaves
4 oz. feta cheese crumbled
Freshly ground pepper to taste
1/4 cup chopped roasted red pepper

Combine rice, broth, and water in your rice cooker. Cook until rice is tender and liquid is absorbed.  The ‘cook and hold’ style rice cooker will switch over to warm setting and chime when ready.  The ‘steam type’ cooker, set timer to 20 minutes and check.  The time depends on the type of rice used in recipe.  Brown rice takes longer than most white and converted rices.

Heat oil in large skillet.  Saute onion, mushrooms and garlic until onion is tender.  Stir in lemon juice and oregano. Add cooked rice, spinach and feta cheese; season with pepper.  Toss lightly until spinach is wilted and rice is heated through.
Garnish with roasted red pepper.

Yield: 6 servings

These are more additive than potato chips.

I use my Oster Steamer/Rice cooker for this recipe, but a rice cooker with a steaming tray will work just as well. Place a layer of small new potatoes, 1 to 2 inches in diameter( scrubbed and unpeeled) in the the steamer basket.  Filling the water resevoir that goes underneath this basket, and replace basket on the steamer. Cover.

Set the timer for about 20 minutes. Test when time is up. If potatoes are not completely cooked, simply allow to steam a little longer with lid on.

If using a rice cooker with the tray, add about 3 cups of water to rice pot, place tray in cooker and arrange the layer of new potatoes on tray and replace cover.Turn on the rice cooker, and start timing from the time water starts to boil. Takes about 20 minutes as well.  If all the water evaporates add more water to pot to increase steam time if needed.

Put cooked potatoes in a serving bowl and serve hot with butter, a little salt and pepper.

OR

Steamed New Potatoes with Butter and Parsley.

Mix 2tbs. mellted butter/olive oil with 1 tsp. lemon juice, add 2 tbl. chopped fresh parsley.  Pour over the potatoes in serving bowl, toss to coat and see if you can eat just one. 

A slightly chewy textured side dish with a pleasant combination of sweetness ( barley) and bitterness (Wild rice).
Yield: 4 to 6 servings.
Provides 7 gms protein, 6 gm of fiber, 17 mg calcium, 0 mg cholesterol, 233 calories  (66 from fat), 591 mg sodium if 1tsp salt
added.

2 Tbs extra virgin olive oil
2 shallots, finely chopped
2 garlic cloves, minced
3 cups chopped mushrooms

1/2 cup uncooked wild rice, rinced
1/2 cup uncooked pearled barley, rinced

3 cups water
1 tsp salt optional, I didn’t use any
fresh ground pepper

In a large skillet, heat oil over medium/high heat.
Add shallots,garlic and mushrooms and saute for about 2 minutes. Mixture should be well coated with oil.
Add wild rice and barley, continue to saute until barley looks toasted and wild rice becomes fragrant, about 5 minutes.

Put mixture into a rice cooker. I used the Oster Rice Cooker
Add water, pepper and salt.  Turn cooker on.
When the rice cooker shuts off or switches to warm cycle check to see if grains are tender.
If not, add a little more water and let cook a little longer.
When done, fluff  and serve hot.

Just a thought:
 I don’t see why you couldn’t use 3 cups of stock instead of water. I would leave out the salt then as well, because most stocks have sodium.

Protecting the nutritional quality of our food is important when we cook, so why pour it down the drain when we cook our veggies in boiling water.

Steaming foods retain these water soluble vitamins and minerals.

Steamed veggies look bright and very appetizing, and they taste great because their natural flavors are retained.  These are some things I particularly enjoy cooked this way: small red potatoes, carrots, green beans and peas in pod.

Need to watch those calories.  You can steam without using fat.  That means you can eliminate 100 calories every time you omit 1Tablespoon of fat. That’s awesome! But you won’t miss it because the food tastes great, because its steamed.

Using a rice cooker like this is great way to steam your food.  This particular model comes with a steaming tray included.  Pour water in the pot, place the veggies, fish, etc., on the tray,  cover ,turn on and steam.  The booklet included gives the best times for the different foods.