Calorie content, the main useful nutrients contained in the product. Who can and who can not eat it? Best Black Rice Cooking Recipes.
Black rice is a cereal from the Tsitzania family, the closest relative of water or wild rice. Despite the similarity of cultures in biological terms, their homeland is different: wild rice grows in its natural environment in North America, and black came to us from Ancient China. In the land of the rising sun, the culture is actively cultivated to this day, but it is noteworthy that Asians value cereal stalks more. However, the grains themselves are not only tasty, but also healthy - they are rich in vitamins, especially of group B, and many minerals. In the kitchen, black rice is versatile, it can be cooked like a regular side dish, or you can add it to soups, salads, create an original main dish or even a dessert on its basis.
Composition and calorie content of black rice
Pictured is black rice
Black rice has a lower calorie content in comparison with other types of rice, it is achieved due to the reduced amount of carbohydrates in the composition of the grains.
The calorie content of black rice is 260 kcal per 100 g, of which:
- Proteins - 6, 5 g;
- Fat - 2.5 g;
- Carbohydrates - 52 g;
- Dietary fiber - 3, 4 g;
- Water - 12.4 g.
The average calorie content of other types of rice is about 350-370 kcal, and carbohydrates in them - 60-80 g per 100 g.
Due to this peculiarity of the composition of black rice, it is considered a more suitable product for those who want to lose weight. It is noteworthy that, although the cereal is not too high in calories, it is rich in protein, fats and complex carbohydrates enough to saturate for a long time.
Black rice has not only good energy value, but also contains many useful nutrients - vitamins, minerals, fatty acids.
Vitamins per 100 g:
- Vitamin B1, thiamine - 0.413 mg;
- Vitamin B2, riboflavin - 0.043 mg;
- Vitamin B5, pantothenic acid - 1, 493 mg;
- Vitamin B6, pyridoxine - 0.509 mcg;
- Vitamin B9, folate - 20 mcg;
- Vitamin PP, NE - 4, 308 mg;
Microelements per 100 g:
- Iron - 1.8 mg;
- Zinc - 2.02 mg;
- Copper - 277 mcg;
- Manganese - 3.743 mg;
Macronutrients per 100 g:
- Potassium - 268 mcg;
- Calcium - 33 mg;
- Magnesium - 143 mg;
- Sodium - 4 mg;
- Phosphorus - 264 mg
Fatty acids per 100 g:
- Saturated - 0.534 g;
- Monounsaturated - 0.971 g;
- Polyunsaturated - 0.959 g.
We should also mention the rich amino acid composition, the product contains all 8 essential amino acids necessary for a person, that is, those that the body itself is not capable of producing. This property of black rice is especially important for vegans, as there are not many plant foods with a complete amino acid complex.
The benefits of black rice
Pictured is black rice
The benefits of black rice, firstly, lie in a good energy balance. By consuming the product, a person receives all the main macronutrients in a well-balanced amount, this helps to stay full, energetic and alert for 3-4 hours after eating.
However, the beneficial effect of the product on the body is much wider than the quality satisfaction of hunger, let's look at what else black rice is useful for:
- Normalization of the digestive system … The product contains fiber - an important food for healthy intestinal microflora. Dietary fiber is not absorbed by humans, but it is the best food for the microbiome. In addition, fiber has a detoxifying effect like a sponge, it collects harmful components and removes them from the body. Fiber also affects the frequency of stools, if there is a problem with constipation, doctors recommend eating more foods that contain abundant fiber.
- Improving metabolic processes … B vitamins, which are so widely represented in black rice, are active participants and catalysts of most metabolic processes in the body - they regulate the metabolism of proteins, fats, carbohydrates, contributing to their most efficient absorption and use for the needs of the body.
- Strengthening the nervous system … In addition, B-group vitamins have a beneficial effect on the nervous system. So, for example, vitamin B2 is involved in the synthesis of tryptophan - an amino acid, an additional intake of which is recommended for strong psychoemotional stress. In addition, tryptophan itself is a material for the production of the joy hormone seratonin and the sleep hormone melatonin.
- Prevention of anemia … Black rice dishes contain a lot of iron, which again makes it a great ingredient for vegans. Iron, as you know, is mainly found in animal sources, in black rice, of course, it is not as much as, say, in beef liver, however, as a plant source of the trace element, the product is very good. It should be noted that iron is the most important component responsible for the processes of hematopoiesis and tissue respiration. Rice also contains copper - an assistant to iron in the processes of hematopoiesis, namely in the synthesis of red blood cells. An adequate supply of iron and copper is an important point in the prevention of anemia.
- Better immune system function and body detoxification … The beneficial properties of black rice are also in strengthening the body's defenses. The product contains zinc - an important component of the immune system. It helps to actively fight infectious diseases. In addition, zinc is actively involved in the detoxification processes, it is especially good at helping to eliminate the effects of alcohol poisoning.
- Regulation of fat metabolism … 50 g of the product contains almost a daily dose of manganese - the most important component of fat metabolism. This element is responsible for the normal synthesis of cholesterol and, as a result, the prevention of vascular diseases.
- Strengthening the bone skeleton … Manganese is also important for bones. Along with other minerals - calcium and phosphorus, contained in rice, it is responsible for the normal functioning of bone and connective tissue.
- Heart and vascular health … Cooking black rice should be a common practice for people with cardiovascular problems. Grain grains, in good quantity and balance, contain the main elements that ensure the health of this system - potassium and magnesium. It should be noted, by the way, that magnesium is a valuable mineral not only for the heart, it is a catalyst for more than 300 biochemical reactions in our body.
Recipes for black rice dishes should certainly be mastered by diabetics. This side dish is rich in complex carbohydrates, which have little effect on blood sugar levels compared to simple ones. In addition, if white rice has a glycemic index of more than 70 units, black rice has about half that.
Contraindications and harm of black rice
Today you can buy black rice in almost any store, but for us this type of cereal is an exotic culture, and therefore it is necessary to introduce it into the diet, carefully monitoring the reaction of the body.
First of all, caution should be shown for people with diseases of the digestive system and allergy sufferers. The first to be sure to consult a doctor before introducing black rice into the diet. The second is important to start eating the product in small portions. Individual intolerance to this cereal is not a frequent occurrence, but it does take place. For the same reason, it is necessary to carefully introduce black rice into the diet of pregnant and lactating women. A child who is trying the product for the first time should be offered no more than a couple of teaspoons of grains.
For a healthy person, the harm of black rice is very conditional. If you eat it in healthy quantities, there shouldn't be any problems. Overeating is fraught with various negative symptoms from the gastrointestinal tract, in particular, it is worth noting that the product can provoke constipation.
It is important to pay attention to the compatibility of the product with certain components. For example, in recipes for making black rice, you should not use dairy products, such a combination can lead to bloating and flatulence.
Note! If you are shown a therapeutic diet for one or another indication (diseases of the gastrointestinal tract, heart, kidneys, etc.), you cannot introduce black rice into the diet without consulting your doctor.
How to cook black rice?
The question of how to cook black rice invariably arises when you acquire these unusual grains for the first time. Many housewives, without hesitation, cook black rice in the same way as white, but this is the wrong tactic. Black grains are harder and denser, and if you want to make a really tasty side dish, there are a few important things to keep in mind.
The process of preparing black rice includes several stages:
- Grain preparation … Measure out the right amount of cereal, pour into a bowl and cover with water. After a couple of minutes, remove the floating grains, drain the water.
- Soak … Put the washed cereals in a bowl of cold water, leave for 8-12 hours. Do not overdo the rice for longer, the grains may germinate during this time. Use a simple rule: if you want to cook rice in the morning, soak it in the evening. If you want a side dish for dinner, cover the grains with water before leaving for work.
- Directly boiling … There is nothing complicated in how to cook black rice, but you need to understand that it takes longer to cook than ordinary white rice. It will take 40-60 minutes to cook. The classic proportion is 1: 3, that is, for 1 cup of rice 3 cups of water.
To determine the doneness, taste the black rice, the grains should be soft but firm - keep in mind that they will never boil like white rice. In addition, the finished garnish should slightly change its color, acquire a slight purple tint.
If the rice is not yet ready and the water is almost boiled away, remove the pan from the heat, wrap it up well and let it rise. It is not advisable to add water during the cooking process, this will certainly spoil both the taste and the nutritional integrity of the cereal.
Please note that cooking recommendations may differ depending on the manufacturer, always follow the directions on the package.
Note! If you do not have time for a long soaking, pour boiling water over the grains and leave for an hour. But keep in mind that such soaking will retain fewer useful elements in rice, so do not abuse this method and, if possible, pour the grains in advance.
Black Rice Recipes
Black rice is a real find for a gourmet, this cereal has a light nutty taste and aroma, and the side dishes from it are crumbly, which makes it possible to fully appreciate the taste of each grain.
In cooking, the use of black rice is limited only by the imagination of the cook. It is good in both hot and cold dishes. It goes especially well with seafood, colorful spices and coconut milk. You can even make a dessert with black rice.
Let's look at some interesting black rice recipes:
- Avocado salad … It turns out to be very satisfying and may well serve as a full-fledged meal. Boil rice (100 g) according to the instructions on the pack. Peel and dice the avocado (1 large) and the tomatoes (2). Grate the carrots (1 piece), chop the red onion (1 piece). Iceberg lettuce leaves (1 fork) rinse well, dry, pick with your hands. Mix all the ingredients, prepare the dressing: combine olive oil (3 tablespoons) with lemon juice (1 tablespoon) and honey (1 tablespoon). Pour the dressing into the salad, mix well and eat right away. You can also add various spices to the dish - a mixture of peppers works especially well with it.
- Rice risotto with shrimps and coconut milk … You can please your family with such an unusual dish on a weekend: it looks effective, has original taste, but it is very simple to prepare. Cook rice (150 g) according to the instructions on the pack. In a saucepan, fry finely chopped red onion (1 piece) and garlic (4 cloves). Add shrimp (500 g), fry for 2-3 minutes, then pour in coconut milk (200 ml), salt, black pepper and turmeric to taste. Transfer the cooked rice to a saucepan, turn off the heat immediately, cover the dish and leave for 15-20 minutes. As time passes, arrange the risotto on plates, sprinkle with finely chopped herbs on top. Serve with lemon wedges.
- Rice and spicy salmon … Another original and simple black rice recipe, made with only 5 ingredients, but it turns out to be a very exotic and unusual dish. Cook rice (100 g) according to the instructions on the pack. Cut salmon fillet (250 g) into portions. Prepare a spicy marinade: mix wasabi (1 tsp) with peanut butter (2 tbsp) and brush the fish well with it, refrigerate for 1-2 hours. Fry the marinated fish in olive oil or bake in the oven in foil. Serve the cooked salmon with the remaining marinade, rice and soy sauce. Interestingly, a seafood cocktail also works well for this dish. But keep in mind that you need to marinate them for no more than an hour.
- Champignons stuffed with black rice … This spectacular appetizer will look great on a festive table - it can be served both hot and cold. Boil rice (100 g) according to the instructions and hard-boiled eggs (2 pieces). Rinse large mushrooms (12 pieces) well, remove the legs. Prepare the sauce: grate the garlic, mix it with sour cream (200 g) and salt. Mix the rice with the egg and sauce and fill the mushrooms with it. Bake in the oven for 15-20 minutes at 180OC. Sprinkle the finished dish with herbs, so it will look especially impressive.
- Black rice dessert … Black rice in the kitchen is so versatile that you can even make desserts from it. Rinse and soak rice (150 g) for 8-10 hours. Bring water to a boil and add rice in a 1: 2 ratio, cook for half an hour over low heat. Add sugar (2 tbsp), salt (1/4 tsp), cornstarch (1 tbsp), coconut milk (150 ml), cook until thick and plastic … Leave the rice to cool while still warm, forming portioned desserts. In a separate saucepan, bring coconut milk (250 ml) to a boil, add cornstarch (2 tablespoons), cook for 3-5 minutes, cool slightly, add honey and lemon juice to taste. Pour the prepared cream over the rice dessert. This dish is very unusual in taste, but many people like it.
See TOP 6 recipes for black rice dishes.
Slimming black rice
Black rice for weight loss is definitely of interest. The product has a number of advantages:
- Has a lower calorie content in comparison with other types of rice. This benefit will be especially appreciated by women who love this cereal very much, but want to lose weight.
- Contains vitamins and minerals, thereby not only satisfying energy needs, but also saturating with important nutrients. This is very important for those who are losing weight, who often limit their diet too much.
- Contains fiber, which helps to remove toxins and toxins from the body, which significantly increases the effectiveness of the diet - often the weight is "worth" precisely because the body is slagged.
However, you do not need to overuse black rice, any product, however useful, can cause negative symptoms if consumed excessively.
Please note that mono diets are gaining popularity on the Internet today - diets that are based on the use of one product. Judging by the reviews, black rice mono-diets give a good result, however, we do not recommend following them for more than a week, otherwise you can provoke an excessive accumulation of some nutrients and a lack of others.
Interesting facts about black rice
Today, many varieties of exotic rice have appeared - wild, brown, brown, etc., any of them, unknowingly, can be confused with black. This is why it is very important to study the photo of black rice before you go shopping.
You can buy a product today in almost any supermarket, it is sold most often in packs of 400-500 grams, while its price is higher than that of classic white. Also, black rice is often added to a mixture of cereals of various varieties.
Black rice can be cooked in a multicooker, but you have to experiment, since the "Rice" mode of classic multicooker is designed for white rice, which cooks faster. Judging by the reviews, however, the “Buckwheat” mode is well suited for cooking black.
Watch a video about black rice:
Black rice is an exotic product for many housewives, but there are many reasons to master this cereal. Such rice is healthier than white, contains more vitamins, fiber, but less calories. In addition, black rice is a new field for culinary experimentation.
