Information Courtesy Josh Day of Health and Beyond, and Dr. Ben Kim

What exactly is rice, and what are the health benefits?

It's a grain—a staple food for populations all over the world, and considered on of the most labor-intensive grains to grow. It takes more manual or mechanical energy to grow rice than it does any other plant food.

The Chinese character for rice includes symbols that make up the number 88, which reflects the East Asian saying that a rice farmer has to complete 88 steps to produce a healthy crop of rice.

Health benefits of rice: It's a good source of carbohydrates that the body can use to produce energy, and it comes with a number of micronutrients, mainly B vitamins. Brown rice also contains some amino acids, iron, magnesium, and zinc. It's also a good source of fiber.

White rice is brown rice that's been polished down to extend shelf life. Today most nations require white rice to be fortified with iron and vitamins B1 and B3. Research shows that contrary to popular belief, white rice isn't a terrible food choice. It's actually easier for most people to digest than brown rice, and for people who have weakened digestive systems, like those with ulcerative colitis, irritable bowel syndrome, or Celiac disease, white rice is a better choice than brown rice, at least until they get stronger.

What's the best way to cook rice?

We've followed the directions on the bag and every time the results seem lacking. We've also tried rinsing the rice under cold water until the water runs clear to remove the starch. We’re still looking for that secret bullet.

Using a rice cooker is not only convenient, it tends to produce a good result. Load up with washed rice, the right amount of water, and then just press a button and wait on. A rice cooker is great because it keeps the rice warm, so it's ready to eat at any time.

Whether we use white or brown rice, we give it a good rinse at least a couple of times. After the rice is washed, combine it with one cup of water for every cup of white rice, or two cups of water for every cup of brown rice - that's fresh water for cooking. The rice cooker does the rest.

For stove top cooking, do the same thing to prepare, and bring the water (with rice) to a boil, and as soon as it begins to boil, put a lid on and reduce the heat to low. Cook at a low temperature, but make sure the heat is high enough to keep the cooking going. When most of the water has been absorbed into the rice and the rice is done, it's best to set the covered pot off to the side for at least 5 minutes.

IMPORTANT: It's best to soak white or brown rice (after it's been rinsed) in water for a few hours before cooking. For brown rice, soak overnight, but six hours is a good minimum. With white rice, an hour or even half an hour of soaking time is sufficient. Soaking really makes a difference in how easy it is to digest the rice.

NOW, let’s put this information to work with some award-winning rice recipes from the U.S. Rice Federation Board:

Southwest Salsa Rice Bites

3 cups cooked brown rice, cooled
1 cup shredded pepper jack cheese
4 eggs
1 16-ounce jar medium (or hot) thick and chunky-style salsa
1/2 cup sour cream
1/2 teaspoon salt
1/2 teaspoon pepper
3/4 cup crushed corn or tortilla chips
Additional salsa and sour cream for garnish (optional)

Preheat oven to 350 degrees. Combine rice and cheese in large bowl; set aside. In medium bowl, beat eggs until well blended. Stir in salsa, sour cream, salt and pepper. Add salsa mixture to rice and cheese; mix well. Spray miniature muffin pans with vegetable cooking spray. Spoon approximately 1 1/2 tablespoons rice mixture into each cup, filling to just below the rim. Sprinkle crushed chips over filling, pressing slightly with back of spoon. Bake 15 to 20 minutes, or until lightly browned. Serve warm with additional salsa and sour cream, if desired. (Makes 48 appetizers or serves 8)