Topics on Monday’s call included:

  • New Food & Mood merch- the cropped sweatshirt is $42.99. It’s super soft and thick. Email me amy@foodandmoodcafe.com

  • New 30-Day Wellness Package

  • Cook along- berry quinoa bake and my take on green goddess salad

  • White compared to brown rice and the benefits of cooling before eating

Lupini Beans can be found here.

Is White Rice “Bad?”

We talked about whether white rice is “bad.” Brown rice is more nutritious than white rice. It has more fiber, vitamins, and minerals such as iron, magnesium, and copper. This is because white rice has the bran and germ (outer shell of the grain) removed. It’s important to note that the difference in fiber between white and brown rice is just one gram (and other differences in vitamins and minerals are negligible as well) and that those nutrients are quickly replaced and supplied by the other foods you’re pairing with rice. Additionally, some of these vitamins and minerals are more easily digestible in white rice because it has less fiber to inhibit absorption in the body. So, while there’s no denying that brown rice should be a go-to option because of its health benefits, that doesn’t mean that white rice has no nutritional value or that it’s harmful or wrong to eat.

Resistant Startches

Tip: After cooking, let your starches cool for 12-24 hours. This allows them to develop more resistant starch, which lowers the glycemic index (GI) of the starchy food. Resistant starch is indigestible, but it helps feed the good bacteria in your gut. Resistant starches also improve satiety, slow down hunger hormones, and might also boost your immune system and prevent cancer.

My Aunt Sue’s Balsamic Vinaigrette

The dressing on my salad is so good…

Ingredients:

  • One package of good seasons Italian dressing mix
  • 3TB of water
  • 1/4 c of either red wine vinegar or balsamic (or combination of both)
  • 1/2 cup of olive oil
  • 2 tsp of dijon mustard

Directions:

In a cruet, add the vinegar and water.  Then add dressing mix.  Cover the cruet and shake vigorously to blend the ingredients.  Add olive oil and mix together again.