Cooking Matters® Brown Rice and Orange Salad
One of the recipes participants are most surprised by in our Cooking Matters CT classes is the Brown Rice and Orange Salad. Many of them say they wouldn’t think to combine rice with fruit, or even use cold rice as the base of a salad at all. Brown Rice and Orange Salad is a colorful, healthy dish that can be made once and eaten for days. Brown rice has more health benefits than white rice because it is a whole grain, meaning it includes all three parts of a grain – the bran, endosperm, and germ. Refined grains, like white rice, go through a process where the bran and germ are removed, which also removes a lot of the fiber, B vitamins, minerals, healthy oils, and vitamin E.¹ The edamame (immature soybeans) and nuts in this recipe add a healthy helping of folate, protein, and iron. 2 Our bodies need to take in enough iron each day to prevent anemia, which can cause memory and concentration problems, learning difficulties in children, GI distress, a lack of energy, and less ability to control body temperature. The fruits in the recipe are loaded with vitamin C, which helps the body absorb iron. 3 The sweet-tart flavors of the dried cranberries and orange segments pair well with the honey-lemon citrus dressing. Heading into the warm weather seasons, this dish is sure to hit the spot. Click here for the recipe. Wondering what to do with the rest of the rice, nuts, cranberries, and edamame? Browse cookingmatters.org/recipe-finder to find more recipes that call for some of the same ingredients like Veggie & Rice Stir-Fry, Cranberry Walnut Coleslaw, or Northwest Apple Salad. References: 1. United States Department of Agriculture (USDA), 2020. A review on nutritional properties, shelf life, health aspects, and consumption of brown rice in comparison with white rice. Retrieved from: pubag.nal.usda.gov/catalog/7866909 2. MyPlate. Beans, Peas, and Lentils. Retrieved from: www.myplate.gov/eat-healthy/protein-foods/beans-and-peas 3. National Institutes of Health (NIH), 2022. Iron Fact Sheet for Consumers. Retrieved from: ods.od.nih.gov/factsheets/Iron-Consumer
HUSKY Health Community Partner Newsletter Page 7 Community Health Network of Connecticut, Inc. ® (CHNCT) is the State of Connecticut’s Medical Administrative Services Organization for the HUSKY Health program.
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