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Welcome to The Weight Loss Nation!

Aug 4, 2017

Hey there Weight Loss Nation,

Today, we take a good look at - The Forbidden Food – Black Rice

Black Rice is also called “Forbidden Rice” or “Emperor’s Rice.”

In Ancient times, Black Rice was “reserved” for the Emperors of China and used as a “Tribute” food.

As a matter of fact…….Anyone caught stealing even a “handful” of the sacred Black Rice, would be put to death!

“Black Rice” was rare in Ancient China and it’s origin was unclear until recently.

In a study published by “The Plant Cell,” in September of 2015, Researchers from two institutions in Japan collaborated to examine the genetic basis for the black color in rice grains. They discovered that the trait was due to a rearrangement in a plant gene, which activates the production of “Anthocyanins.

I hope you recall that I spoke about “Anthocyanins” on last week’s episode on “Raspberries,” on Concoction Friday.

“Anthocyanins” are what give fruit it’s color. Red Raspberries, Black Berries, Red Rice and…..Black Rice!

 

The researchers concluded that this rearrangement of the gene must have originally happened in the tropical “japonica” subspecies of rice, (meaning it happened in or around Japan) and that the black rice trait was then transferred into other varieties (including those found today) by crossbreeding.

 

Dr. Zhimin Xu, Associate Professor at the Dept. of Food Science at Louisiana State Univ. Agricultural Center…. Who reported on the research presented at the 240th National Meeting of the (AMS) American Chemical Society said…..

 “Just a spoonful of black rice bran contains more health promoting anthocyanin antioxidants than are found in a spoonful of blueberries, but with less sugar and more fiber and vitamin E antioxidants.”

 

Wow! That’s a powerful grain!!!

Black Rice is the variety of rice with the most powerful disease fighting “anti-oxixants,” as well as a great source of FIBER.

 Black Rice contains “anti-inflammatory” properties which has the ability to…… “Search, Fight & Destroy” “Free Radical Cells” that cause Cancer……making it part of our “Pac Man” family!

 

That’s right Nation…….Black Rice is part of our “Pac Man” family. Searching for “Free Radical Cells” “bacteria” and “Viruses” that are invading the cells in YOUR Body!

 

The outermost layer of black rice…. Called “the hull,” is where most of the nutrients are found.

 

White rice is “milled,” where the “hull” “bran” and “germ”  is removed to expose just the rice.

 

After that…..the white rice goes through a process where it is “polished”…… to make the rice look bright, white and shiny.

 

Removing the hull of the rice and then “polishing” it removes much of the nutrients and flavor of the rice.

 

How does it compare to “black rice”?

 

I’ll tell you………

 

A 6oz serving of “White Rice” contains:  

220 calories, 6.8 gms protein, 1.2 gms of iron and 0.6 grams of fiber.

 

“Black Rice” contains:

200 calories, 8.5 gms of protein, 3.5 gms of  iron, 4.9 gms of fiber, and the highest amount of antioxidants of any rice variety.

 

Study after study has found that eating whole grain varieties with high fiber content, protect against obesity, heart disease diabetes and digestive issues.

 

Fiber binds waste and toxins within your colon, which helps to regulate bowel function – reducing or eliminating constipation and diarrhea.

 

How do you Prepare Black Rice?

 

Very similar to how you cook other whole grains.

 

Calculate ratios: 1 cup rice should cook in 1 1/2 cups water; scale up or down as needed.

 

Don’t rinse: The outer layer has antioxidants, which may help lower cholesterol, help your immune system and help with brain functions.

Go heavy: A thick-bottomed pot prevents scorching.

Simmer slowly: After coming to a boil, the rice should simmer, covered, until it absorbs the water (anywhere from 25-35 minutes).

 

Steam to finish: Keep the rice covered, off heat, for 10 minutes after cooking.

Today's Recipe I have chosen for you is:

 

Black Rice with Broccoli & Almonds

Makes 4 Servings  about 300 calories each serving.

Ingredients:

1 cup black rice
1 pound broccoli, cut into small florets
3 cloves garlic, unpeeled
4 tablespoons olive oil
1 teaspoon coarse salt
Freshly ground pepper
1 teaspoon Dijon mustard (or Brown Mustard)
2 tablespoons red-wine vinegar
1/3 cup sliced almonds, toasted
1 cup lightly packed fresh flat-leaf parsley leaves
2 scallions, thinly sliced

Directions

1. In a heavy-bottomed medium pot, bring rice and 1 1/2 cups water to a boil. Reduce heat to maintain a simmer, cover, and cook until rice is tender and water is absorbed, about 25 - 35 minutes, depending on your stove top.

Remove from heat; let stand 10 minutes. Transfer to a serving bowl. Let cool slightly.


2. Preheat oven to 425 degrees. On a rimmed baking sheet, toss broccoli and garlic with 2 tablespoons oil. Season with 1/4 teaspoon salt and pepper. Roast, stirring once, until tender, about 20 minutes. Remove and reserve garlic; transfer broccoli to bowl with rice.


3. Remove garlic from skins. Place in a small bowl; mash. Whisk in mustard, vinegar, remaining 2 tablespoons oil, and 1/4 teaspoon salt. Drizzle over salad. Add almonds, parsley, and scallions; toss. Season with remaining 1/4 teaspoon salt and pepper.

Serve and Enjoy!