Simply Healthy Family: Spring Rice Salad


Spring Rice Salad

Makes about 8 servings. Makes great leftovers for lunch
You Will Need:

1 cup Arborio or Basmati rice
2 bunches fresh asparagus
2 cups frozen edamame, shelled
1 large red bell pepper
1 lemon, juiced
Freshly ground black pepper
Herbamare (a great alternative to salt)
1/4 cup plus 1 TBSP extra-virgin olive oil
1/2 cup thinly sliced basil leaves
2 tablespoons chopped flat-leaf Italian parsley 1 tablespoon grated lemon zest
1/2 cup small diced boiled ham (low sodium) found pre-packaged in your grocery store. You can also use shrimp.
Freshly grated Pecorino Romano for sprinkling on top

Rinse rice in a seive under cold water to remove extra starch.

Bring rice to a boil. Reduce heat to a simmer (medium-low) and cook for about 15 minutes, stirring occasionally to prevent rice from sticking to bottom. When done, spread rice on baking sheet to prevent continued cooking ( Oh stop it, it's not that much work!). You don't want sticky rice, you want fluffy rice. Fluffy rice is happy rice.
In a large bowl, combine rice, all veggies, ham and herbs. In a seperate small bowl, mix EVOO, lemon juice & rind, herbamere and pepper. Add to rice mixture. Take a good deep breath of the wonderful spring flavors and enjoy the pretty colors, then serve to your grateful, loving family.
Oh, don't forget to sprinkle the Pecorino Romano on top!!


Veggie Nutrition Facts

asparagus info found here.
Asparagus is one of the most nutritionally well-balanced vegetables in existence. It leads nearly all produce items in the wide array of nutrients it supplies in significant amounts for a healthy diet.

Asparagus is the leading supplier among vegetables of folic acid. A 5.3 ounce serving provides 60% of the recommended daily allowance for folacin which is necessary for blood cell formation, growth, and prevention of liver disease. Folacin has been shown to play a significant role in the prevention of neural tube defects, such as spina bifida, that cause paralysis and death in 2,500 babies each year.

Its wealth of nutrients, fiber and very low sodium and calorie content make asparagus a nutritionally wise choice for today's health-conscious consumer.

Asparagus is:

Low in calories, only 20 per 5.3 oz. serving, less than 4 calories per spear.

Contains no fat or cholesterol.

Very low in sodium.

A good source of potassium.

A source of fiber (3 grams per 5.3 oz. serving).

An excellent source of folacin.

A significant source of thiamin.

A significant source of vitamin B6.

One of the richest sources of rutin, a compound which strengthens capillary walls.

edamame info found here.
"Edamame" are edible, green, immature soybeans.
They are a good source of complete protein, high in fiber, a source of essential omega 3 fat, and rich in calcium, iron, zinc and B vitamins.

Edamame Calories, Shelled Per 1/2 cup:
100-130 calories
9 g carbohydrate
8-11 g protein
3 g fat
4 g fiber

Prioritize buying organic soybeans whenever you can.
Soybeans are one of the crops most likely to be genetically modified.
You should be aware of these monstrous creations and try to avoid them for better health.
100% organic foods are not permitted to be genetically modified.

Snack on, cold or hot, any time of day.
Keep a bag of dry roasted edamame with you in the car and when you travel.
Substitute mashed soybeans for mashed potatoes: Puree with low sodium vegetable stock (ratio 3:1) and a little salt and pepper.
Add to stir fry or salads.
Add to rice and pasta dishes.
Use in place of garbanzo beans in hummus recipes.
Use in place of peas in recipes.In a large, non-stick pot, combine 1 cup rice, 2 1/2 cups water, 1 TBSP EVOO, and 1 tsp salt. Let sit for 15 min. while you chop veggies.

Bring another large pot of water to boil, meanwhile, rinse all veggies very well. Chop RBP into small bite size pieces. Cut bottom half of asparagus off, throw away bottom half. Cut the top half in half again.... does that make sense? ;-) Blanch asparagus and edamame in boiling water for 1 minute 30 seconds. Drain and spread onto baking sheet lined with towel to avoid continued cooking.

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