Day 4 of the Kickstart

Keep up the good work! You will probably have occasion during these three weeks to eat out, and ordering off the menu doesn’t have to sabotage your diet plan. When you dine out, explore international restaurants for healthful food ideas. Italian pastas, Chinese vegetables, Japanese miso soup, vegetarian sushi, and Indian curries are examples of foods that are easy to find and make healthy eating a joy. Here are some tips for eating out.

Brown rice supplies more vitamins, minerals, protein, and fiber than white rice. This cooking method ensures perfect rice and actually reduces the usual cooking time. Short-grain brown rice tends to be a bit chewy; long-grain brown rice is slightly more tender and fluffy. If brown rice is new to you, you may want to start with the long-grain variety.

Recipe of the Day: Always Great Brown Rice
Makes 6 1/2-cup servings

1 cup dry brown rice
3 cups water
1/2 teaspoon salt (optional)

Rinse rice in a medium saucepan of cool water. Drain off water as thoroughly as possible. Put the saucepan on medium heat, stirring constantly for about 2 minutes, or until rice dries. Add 3 cups water and salt, if using. Bring to a boil, then lower heat slightly. Cover and simmer for about 40 minutes, or until rice is soft but still retains a hint of crunchiness. Drain excess liquid. This liquid can be saved and used as a broth for soups and stews, if desired.

Per 1/2-cup serving
Calories: 115
Fat: 0.9 g
Saturated Fat: 0.2 g
Calories from Fat: 7.3%
Cholesterol: 0 mg
Protein: 2.7 g
Carbohydrates: 23.7 g
Sugar: 0.4 g
Fiber: 3.4 g
Sodium: 5 mg
Calcium: 10 mg
Iron: 0.4 mg
Vitamin C: 0 mg
Beta Carotene: 0 mcg
Vitamin E: 0 mg

From Foods That Fight Pain by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.