IF there’s extra rice in the fridge, then no matter what, dinner can still go on. Rice is affordable, healthy, freezes well, and is so versatile—the possibilities are endless. So many possibilities, in fact, that I call it “dinner insurance.”

Before talking about why rice makes such a great “dinner insurance,” let’ look at its health benefits. First of all, it is easy to digest, no matter what type or color you use. Rice has a good amount of fiber as well, so it also protects the digestive system.

But when talking rice benefits, usually it’s brown, red, black, or wild rice that’s the standard. We all know that the difference between colored rice and white rice is more than color! A whole grain of rice has several layers, and when only the outermost layer, the hull, is removed, the result is brown rice. This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing.

So, when colored rice (brown, for example) is further milled to remove the bran and most of the germ layer, the result is a whiter rice, one that has lost many more nutrients. But at this point, however, the rice is still unpolished. It’s the polishing that produces the white rice we are used to seeing.

Polishing removes the aleurone layer of the grain—a layer filled with health-supportive, essential fats. Because these fats, once exposed to air by the refining process, are highly susceptible to oxidation, this layer is removed to extend the shelf life of the product. The resulting white rice is simply a refined starch that is largely bereft of its original nutrients.

So long story a little shorter, that’s why when we talk benefits of rice, we’re really talking benefits of colored rice. They’re an excellent source of manganese, and a good source of the minerals selenium and magnesium. They have lots of vitamin B3, vitamin B1, vitamin B6, phosphorus, iron, and dietary fiber and essential fatty acids.

While health factors are one excellent reason rice is good “dinner insurance,” as mentioned above, what really makes it shine as a menu addition is its versatility. For instance, here are just 10 applications for leftover rice. You can probably think of even more!

HEALTHY, GLUTEN-FREE PIZZA CRUST: Add an egg to brown rice and press it into a greased pizza pan lightly sprinkled with cornmeal. Bake ten minutes. Decorate with sauce and your favorite pizza toppings. Then bake until toppings are done.

SOUP ADDITIVE: Add it to any soup (canned or from scratch) to increase number of servings and for a health boost.

STUFFED PEPPERS: Chop up mushrooms and jalapenos, shred a favorite cheese, then mix and stuff hollowed-out green peppers. You can bake them or put on the barbecue until tender.

BREAKFAST CEREAL: Warm rice in the microwave for 20 seconds, sprinkle with brown sugar, and add milk. Eat with a spoon like your morning cereal. Hearty and satisfying.

SHEPHERD’S PIE: Instead of using mashed potatoes to top the ground beef, use leftover rice.

POACHED EGG BED: Use as bed for poached eggs instead of bread. Drizzle with hollandaise or cheese sauce.

MEATBALL ACCOMPANIMENT: In a deep pot add 18 cooked mini meatballs, 1 chopped onion, 1 chopped zucchini, 1 can of tomato soup, 1/2 can water, a sprinkle of garlic power, pepper and cardamom. When heated add 2 cups leftover rice. Heat and serve.

MEATBALL CUPS: Grease a 6-cup muffin pan. Use an ice-cream scoop and put a dollop of rice into each muffin cup. Make a depression in each cup and add a precooked meatball, 1 tablespoon of frozen peas or carrots, and another dollop of rice. Press down. Top with a teaspoon of parmesan cheese and a sprinkle of oregano and garlic powder. Bake 20 to 30 minutes until heated through.

BROCCOLI AND CHEESE RICE CUPS: A delicious side dish is made by filling a muffin tin with cooked rice, pressing it up the sides to create cups. Fill each cup with shredded cheese and lightly steamed chopped broccoli. Bake 8 to 10 minutes at 350 degrees. Top each hot cup with more shredded cheese before serving.