Many of you will question my title, as you know except for Basmati, my choice is brown, red, or black rice. So, what has changed? For me not much, however, none of us can deny the increased cost of food, medications, gas, and other basic needs. Compared to brown rice white rice offers fewer nutrients, including minerals, vitamins, and fiber.

However, white rice is consumed more than brown rice because of cultural practices, it cooks faster, has a softer texture, and is more cost-effective when purchased in bulk. A bag of white rice containing 320 ounces, (200 servings) costs less than $9.00 at Walmart. The same size bag of brown rice is not available. A 32-ounce bag of brown rice (20 servings), cost $1.37. No doubt if you are watching your pennies, I dare say we all are, the white rice is more cost-effective.

White rice does offer some nutritional value, it has fewer calories, fewer grams of carbs, fat, and dietary fiber, and less phosphorous. The protein and selenium are comparable with brown rice, but white rice has more of the B vitamin, niacin. Today we will look at some healthy ways to use white rice.

Peas and beans are rich in dietary fiber, and antioxidants, when combined with white rice, a complete protein is formed. Try white rice with stewed lentils, split peas, or black bean chili.

Like peas and beans, non-starchy vegetables are also full of fiber. They contain calcium, vitamin C, and folate. Combine them with rice for a healthy meal. Make Spanish-style rice for an economical, easy meal. In a large iron pot, sauté diced onion, garlic, pimento or jalapeno peppers, raisins, and shredded carrots. Stir in cooked white rice and mix evenly. Serve as a hot side dish.

Serve white rice with spinach and grilled fish for a quick balanced meal. For a nutritious and tasty meal make pelau, a one-pot Caribbean dish. It is made with caramelized chicken, rice, pigeon peas, herbs, spices, and vegetables. Serve with coleslaw or a tossed salad. Google for the recipe.

In Asian, Persian, and Spanish cultures, rice bowls are popular. In the past few years, they have also become a big hit in the U.S. Rice can be topped with beans, vegetables like lettuce, onions, olives, avocados, sauces, or gravies for flavor. Because rice bowls use so many ingredients you’ll use smaller portions of each food.

To build a rice bowl, add 1/3 cup white rice, 1/3 cup black beans, shredded lettuce, cabbage, carrots, red onions, red bell peppers, and corn. Drizzle with a vinaigrette, add herbs, and spices if you wish. To add protein top with grilled chicken or tofu.

Burrito bowls are popular as well. Use a lean meat top with lettuce, red onions, celery, corn, black beans, and cooked chicken, beef, pork, or a plant-based protein like tofu and tempeh.

Topping your rice bowl with Mongolian beef or smoked pork will add a burst of flavor. It has been advised to consume fish at least twice a week. It is an important source of protein, antioxidants, and anti-inflammatory nutrients including omega-3 fatty acids. Try curry fish, blackened fish or a tuna fish and rice casserole.

Stuffed bell peppers are an easy way to enjoy rice and vegetables. It is a nutritious and filling dish. To make stuffed marinara bell peppers, use this easy recipe.

Gut and remove the gut and remove the seeds from two large bell peppers. Bake at 350F for 15-20 minutes. Combine cooked rice, marinara, ground beef, corn, and cheese. Stuff the baked peppers, top with cheese, and bake for another 15 minutes.

Have an air fryer? Try making air-fried croquettes. Combine 1 cup of rice with shredded cooked turkey, shredded cheese, breadcrumbs, and eggs. Mix well and form into balls. Cover again with breadcrumbs, place in a lined sheet, and air-fry for 10-15 minutes at 350F.

I hope sharing this info has given you some ideas for making white rice healthy and stretching your dollars.

Until next time,

Peace, Love, and Blessings💖