Enriched is one of those words that you should look out for when reading the ingredients on any package of food. The "enriching" process usually happens with breads, grains, pasta, or anything made with flour. It is a deceptive sounding word that sounds as though there have been vitamins added to what is already good. This is not the case. If you see this word...run. Run fast.
When a food is enriched, it means that it has been completely stripped of its nutrients in order to achieve a certain look, taste, and/or texture. Once stripped the enriching process begins. Vitamins are added to replace the ones that were lost.
White rice is one of those foods that has been enriched. In nature, white rice does not occur, it is not natural. White rice starts off being brown, then it is milled and polished. During the polishing process, all of its nutrients are lost. In essence you're left with a shell of what once was a nutrient filled grain. Once the rice becomes the desired color it is then enriched with a few of the vitamins it lost during the polishing process. Of course, enriching anything is never the same as nature intended it to be. Also, because it's composition has changed white rice becomes high in starch. When consumed starch turns to sugar in the body, which in turn turns into fat. :(
What is a consumer to do? Well as is the case with most food, there are alternatives. If you must have rice, always go with brown or wild. Barley is also a good alternative. As with any food, always check the ingredients. Do not go for enriched.
My favorite rice alternative is Quinoa (pronounced keen-wa). Quinoa is a nutritious oddity that has been around since the time of the Incas. It was revered by the Incas as a sacred food and disappeared for a long time. Only in recent years has it begun to gain popularity again. What makes this food an oddity is that although it looks and tastes like a grain, it is not a true grain. It is actually a plant related to spinach and beets. On it's own quinoa is a complete protein. What?! That's right! Not only is it high in protein but it also contains amino acids, iron, magnesium, it's high in fiber, and it's gluten free!
Quinoa can be found at your local Sprouts, Trader Joe's, and Whole Foods. It comes packaged and is very easy to make. Just place the desired amount of quinoa in some boiling water and boil for about 15-20 minutes, or until most of the water has evaporated and you're done. It's that easy. I like to add lemon and spices toward the very end of the cooking process to give it some flavor. My favorite spices to add are turmeric, cumin, basil, oregano, salt, pepper, and to give it that buttery flavor I always make sure to add a tablespoon of coconut oil.
You can also make this nutritious snack into a protein packed breakfast "cereal" (remember it's not a grain and therefore cannot truly be classified as a cereal). First, boil your quinoa as directed on the instructions of the package. Once it is boiled and ready add a milk alternative, such as coconut milk. Sweeten it with either agave or stevia, both natural sweeteners. That's it. You've got yourself a delicious cereal alternative that is jam packed with vitamins, minerals, and protein and you've avoided anything enriched!
So the lesson for today is: Stay away from anything enriched at all costs! The only reason there should be a package of white rice in your cabinet is for when you accidentally drop your cell phone in water. If you do drop your phone in water, quickly immerse it completely in some uncooked rice. Wait a few days and you will be amazed at how well your phone works again!
Melissa
Our Daily Veg
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