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The Healthy Family Meals Newsletter, Issue #111 Whole Grain Goodness for the Holidays
December 08, 2008

Welcome! Learn How to Combine Healthy Recipes with Family Adventure!

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Kindy's Musings....

Now every week, as your family dietitian, I will be scoping out the most relevant research and news that you can use to help your family make healthy nutrition and wellness choices.


...about the food industry we shop in as parents and educators...and family nutrition and health issues today.

Here is a great idea for a healthy holiday meal that will introduce your family to a hearty rice while saving you time in the kitchen!

Benefits of Brown Rice

-Complex carbohydrate that provides energy for daily activities

-Dietary fiber, which promotes a healthy digestive system, lowers cholesterol and helps dieters feel full

-Gluten-free, sodium-free, cholesterol-free and no trans fat

-Essential amino acids and important B-complex vitamins

-Phosphorus, iron, potassium, protein, calcium, selenium and a variety of hard-to-obtain minerals

-Phytochemicals and antioxidants that help to reduce the risks of developing cancer, diabetes, and cardiovascular diseases

-Adding whole grains has never been so easy, tasty, healthy or versatile!

Use brown rice as the basic foundation for delicious and satisfying meals. With its nutty flavor and slightly chewy texture, it provides whole grain goodness any time of day

To save time use Success® Boil-in-Bag Brown Rice or Minute® Brown Rice, both ready in only 10 minutes

Use brown rice in casseroles, soups, entrées, desserts, salads, stir-fry or other dishes that incorporate sauces and seasonings

Substitute brown rice for white rice in your favorite recipes

Minute® Brown Rice and Success® Boil-in-Bag Brown Rice have the same nutritional values as long cooking brown rice but are ready in 1/4 the time


Read the latest food trends and happenings with the links below:





Brown Rice Quick Tips

For those who love to cook and want to add more whole grains to their diets, but do not necessarily like to follow recipes, here are some quick, time-saving "stir-in" suggestions for adding flavorful ingredients to cooked whole grain brown rice.

Citrus Rice -

To hot cooked brown rice, add grated orange, lemon or lime zest for a fresh lively taste.

Coconut Rice -

When cooking brown rice, substitute one cup of water with lite coconut milk. After the rice is done, stir in fresh lime juice and chopped cilantro to hot cooked brown rice.

Easy Fried Rice -

Sauté minced garlic, shredded carrots, frozen green peas and diced cooked chicken or ham in cooking oil. Stir in hot cooked brown rice.

Nutty Rice -

To hot cooked brown rice, add peanuts, cashews, pine nuts or sunflower seeds; stir in dried cranberries or cherries for added flavor, texture and color.

Cinnamon Rice -

Sprinkle cinnamon and brown sugar over hot cooked brown rice.

Slightly Mexican -

Top hot cooked brown rice with diced tomatoes, green onions, Monterey Jack cheese and cilantro. Or, instead of diced tomatoes, try adding your favorite salsa.

Pesto Rice -

Stir prepared pesto sauce into hot cooked brown rice.

Portobello Mushroom Rice -

To hot cooked brown rice, add sautéed chopped portobello mushrooms and toasted chopped pecans. Top with crumbled feta cheese.


What will your family do for healthier MEALTIMES?

Celebrating Healthy Families 2008

I encourage you to forward this newsletter to your friends, other parents, and colleagues for their review and enjoyment. However, please do so only by sending it in full, thereby keeping the copyright and subscription information intact.
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Thanks for reading and have a great week!

Kindy --Your Family Dietitian

Copyright (c) 2008,

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