Whole brown rice

At least five servings Whole grains, breads, and cereals brown rice, kasha, millet, and other grains dried beans, peas, lentils, and other legumes potatoes, pasta, and other starchy foods... 

A number of studies have shown that zinc, as compared to other minerals, is poorly utilized from phytate-contalning foods. The relative BV of zinc in a number of phytate-contalning foods was recently examined by Franz et al ( ). Each product was prepared as for human consumption and Incorporated into a semi-purifled diet fed to rats. Whole corn and brown rice had a low relative BV (0.58 or less compared to 1.00 for zinc in zinc sulfate) while wholewheat flour and unleavened wholewheat bread had medium values (0.63-0.74). Refined cereal products such as white flour, leavened and unleavened white bread and white rice (all low in phytate) had high relative BV (0.89-1.08) as did leavened wholewheat bread... 

Medium GI 56-69 Whole wheat products, brown rice, basmati rice, sweet potato, table sugar, ice cream. 

If you have a taste for East Coast tradition, try the New York seitan cheese steak. Well-seasoned seitan substitutes for the steak, and a soy mozzarella for the cheese. On the list of entrees is the Very Veggie Mexican Burrito - a whole wheat tortilla filled with chili, grilled tempeh and steamed greens, served over brown rice and topped with salsa and a wonderful non-dairy tofu sour cream. Do-it-yourselfers will appreciate the Good Food side dishes. Make a meal out of baked sweet potato, grilled tempeh, corn bread, sea vegetables or other tasty sides. 

The spinach enchiladas are a victory for green - two corn tortillas filled with spinach and topped with spinach sauce and soy cheese. If you have experimented with a lot of different soy cheeses with mixed results, you ll be pleased to know that A Votre Sante gets it right. The curry wrap is also popular - tofu or chicken, asparagus, broccoli and brown rice sauteed in a mild curry sauce and wrapped with hummus and tomato in a whole wheat chapati. Dishes can be served oil-free upon request. A Votre Sante has three other locations 242 S. Beverly Dr., Beverly Hills, s 310-860-9441 13016 San Vicente Blvd., Brentwood, B 310-451-1813 and 1025 Abbot Kinney Blvd., Venice, it 310-314-1187. 

Whole grains, especially those that you cook, like brown rice, mih let, barley, oats, amaranth. Don t rely solely on whole wheat bread or cold cereals. Your body needs nutrients from a wide variety of foods. 

Eat a bedtime snack. A healthy carb snack an hour before bedtime can ease the strain of fasting overnight, while high-serotonin food can help you sleep. Try a tryptophan-rich food such as milk, fruit (banana or pineapple), nuts (almonds or walnuts), a little cereal, whole-grain bread, or brown rice. 

Rice grain has an outer siliceous hull which is removed to give brown rice. Brown rice is further milled to remove the bran and the germ leaving the endosperm whole (white or polished rice)... 

Nuts and grains almonds, filberts, macadamia nuts, peanuts, barley, brown rice, whole grain rice, sesame seeds, sunflower seeds, wild rice, wheat. 

Whole wheat. Flax, Brown rice Solanaceae (Tomato, Eggplant, Peppers) Cruciferae (Broccoli, Cauliflower, Brussels sprouts)... 

It should be noted that unrefined foods usually contain more iron than unenriched, highly processed foods. For example, unenriched white flour contains only about 1/4 as much iron as whole wheat flour, and unenriched white rice only about 1/2 as much iron as brown rice (enrichment of the refined grains with iron restores the amount lost in processing). Much has been said about the iron-binding effects of... 

Flour, grains, and bakery goods—Usually, iron is the only mineral used to enrich these products when they are made from milled grains. It may be wise to avoid these items and select whole wheat or bran breads and muffins, and brown rice, unless the rest of the diet makes up for the mineral deficiencies in the highly refined products. 

Rice polishings—This product, like wheat bran, contains the minerals removed from whole grains (brown rice) during milling. It Is an excellent source of iron, magnesium, and the... 

Other examples of complementary food proteins may include (1) rice and black-eyed peas (2) whole wheat or bulgur, soybeans, and sesame seeds (3) cornmeal and kidney beans and (4) soybeans, peanuts, brown rice, and bulgur wheat. 

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