Pantry items are on everyone’s mind these days and I have partnered with USA Rice #AD to talk about one I use all the time- U.S.-grown rice. 
 
Rice can be used in a variety of meals throughout the day. It’s not just for dinner. Leftover rice can make for a quick lunch. 
It’s great to stretch leftovers for the next day, or if it’s just rice that’s left at lunch I like to throw together a quick fried rice. Put any veggies you have hanging around (frozen works great too), add some protein- tofu, egg, beans, etc. sprinkle on some spices of choice- pepper, chili, paprika, cumin and a splash of soy sauce, and voila. 
It can also make a delicious coconut rice pudding for a dessert. Have you ever used rice as a snack? A fun one to make with your kids is fruit sushi rice rolls. Use mango, banana and strawberries, roll it up and serve. 
If you want more ideas (the list goes on) take a look at the ‘think rice’ campaign for ideas or visit www.riceinfo.com
 
Rice is an affordable, versatile ingredient. Use it in a variety of meals while helping to stretch your meals and your dollar. It stores well and can help increase the time between grocery trips. Typically, long grain white and brown rice yield 3x their volume when cooked (1). Rice is a great way to save money on food at about 10 cents per ½ cup  (1/2 cup = 1 serving).
 
I get asked a lot about serving rice to kids. One of the most common questions is “what if that’s all they eat at that meal?” Well here are some things to make you feel more at ease. Rice has complex carbohydrates; it gives those busy kids some much needed fuel. It also contains some important nutrients such as:
 

• Potassium: This is an essential mineral for many body functions including energy metabolism and proper cell function.
• Magnesium: Important for bone, protein and fatty acid formation, clotting blood, and relaxing muscles, to name a few. 
• Vitamin B6: This is an important vitamin in the processing of amino acids – which are the building blocks of all protein and even some hormones. 
• Iron: Is part of hemoglobin – this is what carries oxygen in the body. People who are iron deficient can feel tired because they don’t have enough oxygen.

 
Something else I like about rice is that it is naturally gluten free, and a low-allergen food. This makes it a good choice for people with food sensitivities. 
 
Did you know that rice triggers your brain to produce serotonin – this helps boost your mood and keep your appetite in check. 
 
To store leftover rice, cool it in a shallow container, cover tightly and store in the fridge. It can be stored in the fridge for 3-5 days or frozen for up to 6 months. 
 
Want more info? Look here.
 
Looking for more ways to use rice? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com
 
References: 
https://riceinfo.com/
 

Looking for a great snack for the family during this homebound time? I’ve partnered with California strawberries to create a recipe featuring juicy strawberries. Who else tastes summer when they bite into a strawberry?
 
I commonly get asked about foods that are good for your immune system and it comes as no surprise that right now is no exception. 
 
Eating foods with high levels of Vitamin C and fibre is always a good way to aid your immune system in doing its job. There is lots of research linking our gut health to our immune system and fruits and vegetables with all of their vitamins and minerals are such an important factor in immune health. Vitamin C and “immune system” always seems to go hand-in-hand.
 
Did you know that California strawberries are a great source of Vitamin C? Although our local strawberries aren’t in season, California strawberries are. One serving of California strawberries -- or 8 strawberries -- are a source of fibre. If you are snacking at home these days, they are an excellent snack for a mid-morning or mid-afternoon boost. 
 
Another way to incorporate strawberries into your day is adding them to baking. If you are looking for activities to do with your kids, baking is a good choice. Try these oatmeal strawberry cookies.
 
 
Strawberry Oatmeal Cookies
 
½ cup               Vegan margarine
½ cup               Brown sugar
½ cup               Cane sugar
2 cups              Oats*
1 cup               Gluten Free all-purpose flour **
1 cup               Almond flour
½ tsp               Baking soda
½ tsp               Cinnamon
¼ tsp                salt
¾ cup              California strawberries, chopped
¼ cup               Chocolate chips
1 Tbsp             Flax seeds, ground
2 Tbsp             Warm water
 

1. Make flax egg by mixing flax seed and warm water together. Let sit for 5 minutes.
2. Cream margarine and sugar together. Add in the flax egg.
3. Add flours, baking soda, cinnamon, salt and oats.
4. Mix in chopped strawberries and chocolate chips.
5. Drop by rounded Tablespoons onto silicone/parchment lined baking sheet.
6. Bake at 350F for 12-15 minutes until golden brown.
7. Cool fully on a cookie sheet. 

 
*Use gluten free oats if necessary.
**If you don’t need gluten free, you can sub for all purpose flour. The gluten free all-purpose flour that I use is this mix: http://www.nurturethefuture.ca/blog/gluten-free-flour-mix
 
References:
https://www.californiastrawberries.com/

Looking for more recipes that include strawberries? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com