BROWN RICE: SHOULD WE BE CONCERNED?

BROWN RICE - ADDRESSING CONCERN

To cool cooked rice, spread out on a tray

Food scares come and go but reports of worrying levels of arsenic in some brands of brown rice (2015), grown in specific areas, continues to cause concern, particularly amongst those determined to eat healthily.  

Brown rice adds a lovely nuttiness and flavour to dishes but more importantly adds fibre.  Fibre encourages toxins and waste collecting in the digestive system to leave sooner rather than later, helping prevent constipation and indigestion. 

Brown rice is also a health-giving carb.  It plays an important role in maintaining vitality and good skin.  It's also cheap compared to some of the other alternatives on offer.  It's not easily given up. 

67goingon50 now uses mainly Basmati rice produced in India and own-label wholegrain rice from trusted supermarkets.  It has modified cooking methods and follows Government guidelines suggesting some rice meals be replaced with other carbs.  

A recipe for Foolproof Brown Rice follows.  It incorporates advice from Matt Frazier, No Meat Athlete on the best way to prepare brown rice in view of the arsenic scare.   
    


FOOLPROOF BROWN RICE 

Cost: not much, maybe 50p
Serves 4 as a side

Ingred:
I large mug raw brown rice
a large pan of boiling water with 1/2 tsp salt  
I tbsp veg oil (olive, groundnut)
1 med onion,  white or red, in small dice 

Method

1.  Place rice in a sieve over a biggish bowl; run cold water from the tap over it, making sure all the grains are wet.  (If the grains aren't wet, they will float to the top and down your drain, making your plumber very, very cross.)  Allow the water to run over the rice until it runs clear, say 5-7 minutes.
2.  When the pot of water comes to a full rolling boil, add drained, washed rice.
4.  Reduce heat to med high. The water should continue to bubble; if it stops bubbling, increase heat again. The rice should move gently and continuously.  Don't stir. After 20-25 minutes, the rice should be soft but with some give. 
5. ( While the rice is cooking, saute onion over med heat in oil until translucent.  The pan should be big enough for the rice to sit in a layer of no more than 2 inches. (opt step for salads)   
6.  Boil a kettle.
7.  When rice is cooked, carefully drain it into the sieve over a large bowl.  Pour out the water.  Pour the kettle of pour boiling water over the rice in the sieve.  Drain.  
8.  If using this rice for salad, run cold water over it.  Spread out on a large tray, squashing any lumps, until cool (obviously not too long if we're in a  heat wave). Refrigerate until ready for use.
9.  Otherwise add to saucepan with onions; stir well.
10.  Reduce heat to one notch above lowest.  Wrap the lid in a clean tea towel, tying the corners on top.  Cover the pan, making sure no fabric touches the heat source. 
11.  Leave for 10-15 minutes. Test by tasting a few grains. Rice is done when soft and separate.

Tips:
Popular UK brands of brown rice produced in India include Laila (budget) and Tilda.


DISCLAIMER: The author accepts no liability for the consequences of any actions taken on the basis of the information provided.  Any information not sourced to a second party is the copyright of the blogger.

SMOKED MACKEREL, EGG & NEW POTATO SALAD, Easy-Peasy, Mimimum Cooking, Portable

Satisfy the appetite and the eyes with this cool, cool salad... 

updated June 2021; first posted  2015

(Boneless) Smoked Mackerel, Egg & New Potato Salad
with lemon & pepper yoghurt mayonnaise dressing

(3/25: Prices have not been updated since 2022))

This delicious combination of sweetly savoury smoked fish, waxy new potatoes and brightly yolked hard-boiled eggs is low in fat but high in satisfaction. 

The Lunch Club thought the combination of ingredients unusual but wonderful. And the smoked mackerel made a change from the usual expensive fresh white fish or salmon for their twice-a-week fish meals...even though smoked mackerl is not as wallet-friendly as it not long ago was.  

The dish requires little cooking, can be prepared the night before and assembled on the day. 

Being very conscious of salt levels, 67goingon50 prefers the loose mackerel fillets available at fishmongers.  Another good choice is M&S smoked mackerel. Other food experts rate Sainsbury's smoked mackerel highly, and Waitrose fillets can be good value. 

New potatoes are wonderful right now but can be replaced with ordinary potatoes.  

Serves: 4-6
Cost: about £4.50 (2022) (for the frugal, decrease the amount of fish, use ordinary potatoes and add an extra egg or two)

Ingred:

150-300 gm(1-2 pkts) smoked mackerel fillets
500-750 gms new potatoes, in thick slices
3-4 eggs
lettuce
Chives, green onions, parsley (opt)
1/2 tsp coarsely ground black pepper

200 ml yoghurt mayo with lemon

Variation: 

Smoked Mackerel Potato Salad 

with Egg & leftover Dill & Mustard Green Beans

Method:

1. Put eggs in a small pan; add enough water to cover.  Bring to the boil.  Turn off heat; cover and leave for 8-10 mins.   (8 minutes will give a brighter but softer yolk.)  Drain and run cold water over until eggs are cool.  Refrigerate.
2. In a larger pan, cook potatoes in boiling water until just done.  (Probably 7-10 mins)  A sharp knife will slide through with some resistance. Try not to overcook. Drain, cool and refrigerate.
3. Remove skin and any bones from mackerel.  Refrigerate.
4. When ready to assemble, line a platter with lettuce leaves.
5. Roll the unpeeled eggs on a hard surface to loosen the shell; keep bowl of  water nearby to wash off bits of shell that stick; cut egg into quarters or rounds. 
6. Separate mackerel into large flakes. 
7. Leaving a wide border of lettuce, cover with 1/3 potatoes . 
8. Sprinkle over 1/3 of fish, then 1/3 egg slices.
9. Repeat, creating a pretty mound, until fish, potato and egg are used up.
10. Sprinkle with finely chopped herbs/spring onions, if using. 
11. Serve yoghurt mayo with lemon in a separate bowl.
12. Serve with sliced or baby tomatoes, lightly sprayed with olive oil and lightly salted.

Tips: 

• Variation: add blanched green beans or leftover Dill & Mustard Green Beans
• Hard-boiled eggs cooked using the above method avoids the sulphurous ring around yolks.   

This recipe has been developed by B M Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.

GREEN BEAN, MUSHROOM AND NUT SALAD SALAD, Low-cal

CRISP SUMMERY TEXTURES IN PREPARE-AHEAD SALAD

This combination of crisp green beans, earthy mushrooms and crunchy nuts (adapted from Martha Rose Shulman) is great for hot summer days.  Prepare in the cool of evening the night before, store each ingredient in separate containers and assemble before serving.  

The salad contains a winning combination of crisp, soft and crunchy.  Dress it with creamy yoghurt-mayo or a tangy vinaigrette.  

Unsalted almonds are the peferred nut, especially if there are blood pressure issues but unsalted roasted cashews (see tips) or salted peanuts with most of the oil and salt removed with a paper towel are good substitutes.

Serves: 6-8 but easily halved
Cost: £2.00

Ingred:
   500 gms green beans, top & tailed 
   250 gms chestnut or other mushrooms in 1/2 cm/1/4 in slices
   1/4 - 1/2 tea mug whole almonds, chopped into slivers
   1-2 tbsp chopped fresh parsley or 1-2 tsp dried
   180 ml vinaigrette (see below) or yoghurt-mayonnaise

Method:

1. Bring a large pan of water to the boil; drop in green beans; leave for 3 minutes. Beans should be crisp but yielding.
2. Remove from water and drop into ice (or very cold) water. Drain & refrigerate.
3. Let beans and mushrooms rest out of the fridge for half an hour before serving.
4. Toss beans, mushrooms, almonds and parsley together and add dressing.  

Vinaigrette:

Shake vigorously in a jar with tight fitting lid:

    125 gm good olive oil

      45 gm white wine or balsamic vinegar

      1-2 tsp Dijon or wholegrain mustard

      1/4-1/2 tsp salt & 1/2 tsp pepper

Taste.  Adjust seasoning if necessary.  A tsp of honey, maple syrup or sugar can be added.  

Tips:

• Add a handful of sprouted grains to increase health quotient
• Raw nuts can be roasted at 180c/350f/gas4 for 5mins (they burn easily) and stored in an air-tight jar

Please leave a Comment in the box below

Copyright:These recipes  have been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.

SMALL HOUSEHOLDS: EXOTIC SKINNIER ETON MESS...OR SOMETHING VERY LIKE IT: Skinnier indulgence with opt for full-fat

SUMMER INDULGENCE THAT'S A JACK-OF-ALL-TRADES

A no-recipe treat that wows the crowds and is healthier, too

first posted 2015

This recipe isn't really a recipe at all.  It's a combination of dessert ingredients that suits your mood, what's in your fridge or what's best value at your supermarket. 

The essentials are yoghurt (strained 0-fat or Greek low-fat), vanilla, soft fruit and something crunchy.  

Cream is optional but 67goingon50 prefers at least some cream -- up to equal the amount of yoghurt -- because it is, after all, a dessert and an indulgence. 

For those with cholesterol or weight worries, go for the 100% yoghurt option, or a 25% cream to 75% yoghurt mix.  

This particular recipe has a 50-50 yoghurt-cream mix, raspberries and crunchy oatmeal toasted with a little sugar. You could easily use the strawberries and crushed macaroons of a conventional Eton Mess or go off-piste with blueberries, crushed gingernuts and a little fresh grated ginger. There is so much wonderful soft fruit around now, ring the changes.  

Cost: £2'ish (7/24) dep. on ingredients

Feeds: 2-3, recipe multiplies easily

Ingred:

45 gm Ultra Granola or crushed macaroons or biscuits
1-2 tbsp soft brown sugar 

100ml thick/strained Zero-fat or Greek low-fat yoghurt
Up to 100 ml single, whipping, double or clotted cream (depending on personal cholesterol levels!)
1/2 tsp vanilla extract Or seeds of 1/4 vanilla pod
up to 100 gm fresh fruit

(opt) sugared ginger or finely chopped ginger in syrup

Method

1. Toast Granola in a wide frying pan over medium heat until it turns golden brown, watching closely.  Add sugar and continue cooking, stirring, until the sugar melts into the oatmeal and starts to smell divine.  Tip onto a plate. Cool.
2. Hand-whisk or beat together yoghurt and cream (the cream can first be whipped to a soft-peak stage if there's time and energy). Stir in vanilla.
3. Layer yoghurt-cream, toasted granola and fresh fruit in glasses, ending with a layer of yoghurt cream and a berry or 2.
4. Refrigerate until ready to serve. 

Comment:  'I had this with yoghurt-cream for breakfast and it was divine; I'm looking forward to another fruit combo with (a little) thick clotted cream!'

Tip:

for the budget conscious, buy the least expensive own-brand yoghurt from a supermarket you trust and strain it yourself.  Instructions below: 

Note: 

67goingon70 has promoted yoghurt-mayonnaise (or cream) to help digestion and reduce fat and cholesterol without losing taste or texture. Thick 0-fat Greek yoghurts can be used as a base but straining your own takes little effort and is very budget-friendly.  0-fat yoghurt cost as little as £1 for a large punnet;  straining removes liquid and ensures it doesn't separate in cooking.

Straining Yoghurt

1. 

   Straining 0-fat  Yoghurt

1. Rinse a clean j-cloth to remove starch from the fibres.
2. Line a fine sieve (the kind used to sift flour) and place it over a deep bowl (or use Food Network's Anna Olsen's example and use a paper coffee filter) 
3. Pour yoghurt into the sieve. 
4. Leave at least 4 hours or overnight.  
5. Discard liquid at the bottom of the bowl.  
6. For yoghurt mayonnaise, the yoghurt should be the texture of mayonnaise.  For yoghurt-cream, the texture should be similar to that of the cream that will be used

This recipe has been developed by B M Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.