BROWN RICE APPLE SALAD

15 Jan

BROWN RICE APPLE SALAD

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BROWN RICE APPLE SALAD

A simple but colourful salad that is difficult to resist. The orange and lemon dressing adds a cooling and refreshing flavour which also increases the vitamin c content of the salad. Feel free to choose any combination of crunchy vegetables you like or which you have at hand.

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Brown rice (or “hulled” or “unmilled” rice) is whole grain rice. It has a mild, nutty flavor, and is chewier and more nutritious than white rice, but goes rancid more quickly because the bran and germ—which are removed to make white rice—contain fats that can spoil. Any rice, including long-grain, short-grain, or sticky rice, may be eaten as brown rice.

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The difference between brown rice and white rice is not just color! A whole grain of rice has several layers. Only the outermost layer, the hull, is removed to produce what we call brown rice. This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing. If brown rice is further milled to remove the bran and most of the germ layer, the result is a whiter rice, but also a rice that has lost many more nutrients. At this point, however, the rice is still unpolished, and it takes polishing to produce the white rice we are used to seeing. Polishing removes the aleurone layer of the grain–a layer filled with health-supportive, essential fats. Because these fats, once exposed to air by the refining process, are highly susceptible to oxidation, this layer is removed to extend the shelf life of the product. The resulting white rice is simply a refined starch that is largely bereft of its original nutrients.

serves 4 as a full meal

or 6-8 as a side dish

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Ingredients

  • 1 & 1/2 cup brown rice
  • 2 medium apples – cored and chopped
  • 1 cup – sweet corn boiled
  • 1/2 cup beans – boiled
  • handful of toasted walnuts
  • 1/2 cup cubed cucumber
  • 1 cup chopped celery or coriander leaves

For the dressing

  • 1½ tablespoons extra virgin olive oil
  • 2 tablespoons lemon juice
  • 2 tsp orange juice
  • 1/4 teaspoon lemon zest
  • 10 mint leaves, chopped finely
  • Salt and pepper

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Method:-

  1. Cook the brown rice according to package instruction. Let the cooked rice cool well.
  2. Then add all other ingredients from apples through celery and mix gently.
  3. Whisk all the dressing ingredients together, and add to the rice. Toss well. Serve chilled or at room temperature.

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Thank you for visiting my space. I love to hear from you. Your comments are really appreciated…

Linking this to Priya’s Healthy Diet guest hosted by Rafeeda of The Big Sweet tooth.

and javelin warrior’s – Made with love mondays

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One Response to “BROWN RICE APPLE SALAD”

  1. Javelin Warrior February 26, 2014 at 9:25 pm #

    This would make a wonderful meal-in-one dish with the brown rice and nuts and perfect for those days when I don’t want meat…

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