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Rice is a widely used food, incorporated in almost every culture’s cuisine. There are more than 40,000 different sorts of rice, in a wide range of colors and flavors. As a cereal grain, it is the most significant staple food for a great part of the world's population, especially in East and South Asia, the Middle East, Latin America, and the West Indies.

Health benefits of rice

Rice is an extremely healthy food that may provide useful nutrients. Rice, especially, brown rice, has a superior nutritional content. It is a rich source of niacin also known as vitamin B3, magnesium, thiamin also known as vitamin B1, iron, protein, fiber and zinc. White rice is stripped of some of its nutrients, especially fiber and vitamins, but it remains an excellent source of niacin and moderate source of protein, thiamin and iron. Brown rice is easier to digest, due to the high content of fiber, and it is more appropriate for people suffering from diabetes. White rice is best served with plenty of cooked vegetables that are also good sources of fiber.

Rice diet

One cup of cooked medium-grain white rice has 169 calories, 3.5 grams protein, 1.7 grams fiber, while the same amount of cooked medium-grain brown rice has 218 calories. 4.5 grams protein and 3.5 grams fiber. Brown rice may have slightly more calories, but it contains much higher levels of important nutrients.

Here are two great and easy to make rice salad recipes for everyone to try. The base for the recipe is 1 cup of rice to 2 cups of water. The salad should be made the night before so that the flavors can bond together and form a rich taste. Before serving, add a dressing and the rest of the vinaigrette to make it fresh and juicy.

Ruth Douglass's rice salad

Put the rice into a big bowl and add half cup of chopped green onions, the same quantity of chopped parsley and another half-cup of chopped tomatoes. Mix together using two forks, add salt, and pepper to taste. The best dressing to use with this salad is a light mixture of oil and vinegar.

Eden Louise Douglass Marchiani's rice salad

Put the rice into a big bowl and add ¾ cup of chopped green onions, ¾ cup of halved cherry tomatoes, 2 tablespoons of drained capers, ¼ cup of chopped parsley and ¼ to ½ cup of shelled pistachios. Toss after each addition. Slice thinly one small fresh lemon and add to the salad. Grate the zest of one bright-skinned lemon on top. Cut and add 4-5 springs of fresh thyme and grate 1 tablespoon of parmesan in the mixture. Dress with lemon juice and olive oil.

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