Rice is the staple food of over two thirds of the world. It's rich in thiamin, niacin and iron, easy to prepare and can be used in many types of recipes. Use it in soups, stews, main dishes as well as desserts. Rice is one of the highest quality protein foods. White rice contains 103 calories per half cup serving, while brown rice contains 108 calories per half cup serving. Rice can be used in just about any kind of recipe from gourmet to frugal and is very nutritious.

Use it in soups, stews, main dishes as well as desserts. Brown rice contains more fiber than white rice, helping you feel full with fewer calories, and is rich in vitamin E, an antioxidant proven to protect cells from damage that can lead to health problems such as cancer, heart disease and cataracts. Brown rice takes longer to cook than regular-milled white rice (45 minutes versus 15 for white rice) since the outer bran layers act as a barrier to heat and moisture. It also requires a slight increase in cooking liquid: 2 to 2 1/2 cups liquid is recommended. Rice is plentiful in the United States with at least seven states that grow rice. Arkansas, California, and Louisiana account for over 80% of the rice production in the United States.

Rice is the most non-allergenic of all grains. It's gluten-free and can be an important staple in diets of individuals with gluten sensitivity. Most rice sold in the United State is enriched, meaning that thiamin, riboflavin, niacin and iron, and foliates have been added to replace what was lost during the milling process.

Enriched rice with folic acid is one of the "good" grains that is a source of the disease fighting nutrient. Cooking family meals at home that include rice promotes good health. You can prepare great tasting dishes by preparing you own rice seasoning mixtures.

Here are a few of the many ways that you can prepare rice: Nine Flavored Rice Pilaf Mixes 1 cup long-grain, converted rice Flavor Packet 2 tablespoons butter 2 1/2 cups hot water Melt the butter in a heavy saucepan over medium heat. Sauté the rice, stirring constantly, until it takes on a translucent quality; do not let the kernels pop. Slowly stir in the water, then the Flavor Packet; bring to a full boil; cover and lower heat. Simmer 20 to 25 minutes, or until nearly all of liquid is absorbed and the rice looks just a bit too moist to serve. Turn off heat and let stand for 10 minutes before uncovering and serving.

Each recipe makes one flavor packet. Also, these recipes are meant for bouillon cubes that mix with 8 oz. of water. If you prefer to substitute bouillon cubes that mix with 6 oz. of water, or powder, you will need to figure the differences accordingly. Three 8 oz.

cubes equal four 6 oz. cubes. Chicken: 3 chicken bouillon cubes, crushed 1/4 teaspoon parsley flakes 3 dashes pepper Beef: 3 beef bouillon cubes, crushed 3 dashes pepper Onion: 3 onion or beef bouillon cubes, crushed 2 teaspoons dried minced or chopped onion 3 dashes pepper Mushroom: 3 chicken or beef bouillon cubes, crushed 2 tablespoons dried mushroom slices, in bits 3 dashes pepper Celery: 3 chicken bouillon cubes, crushed 3 tablespoons dried celery flakes 3 dashes pepper Curry: 3 chicken bouillon cubes, crushed 1 teaspoon curry powder Saffron: 3 chicken bouillon cubes, crushed 1 pinch saffron 1 pinch turmeric Oriental: 3 chicken bouillon cubes, crushed 1 onion bouillon cube, crushed 2 teaspoons dried celery flakes 2 teaspoons dried mushroom slices, in bits 1 teaspoon dried minced onion dash of powdered ginger add several dashes soy sauce to boiling water Spanish: 3 chicken bouillon cubes, crushed 2 tablespoons dried green pepper flakes 2 tablespoons dried minced onion dash of chili powder add 2 tablespoons tomato paste to boiling water Good tasting rice dishes do not have to be expensive.

Try the recipes above and get rave reviews from your family! .

By: Barbara King