grain and simple

I'm taking a class this quarter in school called "Food for Fitness". It literally is as if this class was made for me - we learn about all different foods and ingredients, their health benefits, and then we cook using them! I was given permission to take pictures of the food we make in class, so I'm really excited that I can share the recipes here!

Our first unit is about whole grains - those that contain all three parts of the kernel (the bran, the germ, and the endosperm). During the refining process, the bran and germ are removed, stripping grains of vitamins, minerals, and fiber. Processing adds back some vitamins and minerals to enrich refined grains, but whole grains are healthier - naturally - and provide much more protein, vitamins, and minerals. Also, whole grains reduce risks of heart disease, stroke, cancer, diabetes, and obesity.

In the brown rice pilaf we made in class today (take notice of the different kitchen and equipment!) there were lots of health benefits. The brown rice provides manganese, which helps produce energy from protein and carbohydrates and is involved in the synthesis of fatty acids, which are important for a healthy nervous system and in the production of cholesterol. Brown rice is also rich in fiber and selenium, which is fundamental to metabolic pathways, antioxidant defense systems, and immune function.

The olive oil used helps lower bad cholesterol and is high in antioxidants, the onions give a good boost of vitamin C (which helps the immune system), the celery freshens breath and acts as a "natural aspirin", carrots improve vision, teeth and gums, cleanses the body, and helps with anti-aging, and the parsley is rich in vitamins and flushes out excess fluid.

This recipe is very basic and very simple, and if I were to make it again I would either add spices to it, hot sauce, or a balsamic reduction.

Here's what you need:
yields 4 servings
1 1/2 tbsp olive oil
1/2 medium red onion, chopped
2 stalks celery, chopped
2 carrots, chopped
1/2 green pepper, chopped
2 tbsp parsley, minced
2 cups short grain brown rice
1/4 cup vegetable broth
salt and pepper to taste (and added spices or dressings)

1. Wash, dry, and chop vegetables. Mince parsley.

2. Heat oil in a large sauce pan.*

3. Saute the carrots, onion, green pepper, and celery for 5 minutes until tender.

4. Add brown rice and cook for another minute.

5. Add vegetable broth and cook until it's absorbed.

6. Add salt and pepper to taste. Add minced parsley.

7. Enjoy!!

*Make sure the oil doesn't heat up too much. Something I learned in class today is that when heating up oil, if it starts to smoke it's been heated too much because molecularly it has changed and becomes a carcinogen.