Rae Udy

RECIPES: Brown Rice Waldorf, Dessert Rice Pudding, Toasted Almonds

By Rae Udy

Brown rice has been a staple food in many countries for centuries and it is easy to see the reason. Unlike white rice, brown rice is considered a whole grain and provides four grams of high quality protein per cup. Brown rice is also a significant source of calcium, thiamin, niacin and iron.
Rice has an outer husk when harvested and beneath this a thin layer of bran. Brown rice retains the bran layer after hulling making it a rich source of fiber.
Rice Waldorf is a delicious way to prepare brown rice to serve in a salad or dessert. Nuts and yogurt increase protein value of this sweet treat. When arranged over crisp dark lettuce, this easy to make salad makes a festive presentation. Forget the lettuce when serving as a dessert and layer the rice mixture in tall parfait glasses with low-fat yogurt.
Dessert Rice Pudding is a fruity delight that is actually good for you. Pineapple and apricot juice add extra flavor to the rice while keeping this dessert low in fat and calories. Serve warm or cold with low-fat whipped topping or soy yogurt.
Quick-cooking brown rice is now available in most grocery stores and is ready to eat in about ten minutes. This really cooks down on the cooking time and provides a nutritious whole grain without a hassle.

RICE WALDORF
1 cup long grain brown rice
2 cups cold water
4 Tablespoons honey or maple syrup
2 cups chopped apples
2 Tablespoons lemon juice
½ cup chopped walnuts
1 cup low-fat yogurt or soy yogurt
Rinse brown rice and drain. Cover with cold water and bring to boil uncovered. Lower heat to medium-low and cover with lid. Cook undisturbed for thirty minutes. Remove from heat when all water is absorbed and rice is tender. Drizzle with honey and toss lightly with a fork. Cover and chill at least one hour or overnight. When ready to serve, core but do not peel apples. Sprinkle with lemon juice to prevent browning and stir gently. Add apples, nuts and yogurt to chilled rice. Fold until mixed well. Serve on lettuce leaves and garnish with fresh apple slices. Serves six to eight.

DESSERT RICE PUDDING
1 16 ounce can pineapple chunks, drain and reserve syrup
1 16 ounce can apricot halves or peach slices, drain and reserve syrup
1 cup uncooked short grain brown rice
1 cup slivered almonds, lightly toasted
1/3 cup honey
1 teaspoon cinnamon
½ teaspoon allspice
½ teaspoon nutmeg
Add cold water to reserved syrup to make two cups. Bring to boil in a medium saucepan. Stir in rice. Bring back to boil and lower heat to medium-low and cover pan tightly. Cook undisturbed for forty-five minutes or until rice is tender. Gently fold fruit, almonds, honey and spices into hot rice. Pour into a lightly sprayed or oiled two quart casserole dish. Bake uncovered for twenty minutes or until golden brown on top. Remove from oven and cool five minutes. Spoon into dessert bowls and top with soy yogurt or low-fat whipped topping, if desired. Yields eight servings.

TOASTED ALMONDS
1 cup raw slivered almonds
Place almonds in a dry heavy skillet. Heat over medium-high temperture while stirring constantly to prevent burning. Remove from heat when almonds are golden brown. Pour into bowl and add salt or spices when used as a snack or cool and add to recipes. Yields one cup.