Rice Diet Recipes
Rice Diet Recipes
Rice Diet recipes are low sodium, low fat, and are generally vegetarian. When you are developing your own Rice Diet recipes, keep in mind that your daily sodium consumption for the first two phases shouldn't exceed 300 milligrams per day, and that while on the maintenance phase, you should stay within a range of 500 milligrams to 1,000 milligrams of sodium per day. For this reason, it's best to avoid canned and processed foods, which are typically very high in sodium (salt).
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The Basics Of Rice Diet Recipes
Rice Diet recipes should utilize whole, natural foods. Fresh fruits, fresh vegetables, and whole grains are key. Look for whole-wheat pastas, whole grain bread products, and whole grain cereals. Keep in mind that the Rice Diet calls for using only one to two teaspoons of fat per day, and that you should restrict the oils you use to olive oil, safflower oil, canola oil or soybean oil. When grocery shopping, look for condiments and other products that are both low salt and low fat. Still, don't simply assume a product has little fat and salt by the marketing language. Instead, take the time to actually read the nutrition label, paying particular attention to the serving size. Manufacturers can list unrealistically small portion sizes to make their products appear healthier.
When preparing Rice Diet recipes, it's important that your kitchen is properly equipped. Now is the time to treat yourself to a set of non-stick cookware. Although the Rice Diet doesn't necessarily involve eating a lot of rice, if you haven't mastered the art of cooking rice, it's a good idea to buy a rice cooker. In addition, while you will be eating a lot of raw vegetables, you'll also want to pick up a vegetable steamer – even if it's just the stainless steel collapsible kind that fits into a pot. You want to avoid boiling vegetables, since boiling takes out the nutrients of the vegetables.
For the first six to eight weeks of the Rice Diet, you'll want to avoid adding seasoning to your Rice Diet recipes. The philosophy of the Rice Diet is that we need to re-train ourselves to actually taste the foods, rather than the seasoning. In addition, many people find that seasonings act as an appetite stimulant. Eventually, though, you'll be able to use fresh herb and no-salt spices.
When you make Rice Diet recipes, you should try not to use artificial sweeteners. Artificial sweeteners are many times sweeter than sugar, and can spoil your taste for naturally sweet fruits. The Rice Diet allows you to have one to two teaspoons of maple syrup or honey each day, so they can be used as sweeteners. If you must use artificial sweeteners, limit yourself to one or two packets at each meal.
Rice Diet Recipes: Food Plan And Portions
The Rice Diet has 3 phases, but all follow the same basic food plan, with certain exceptions:
- Breakfast: 1 starch, 1 dairy, 1 fruit
- Lunch and Dinner: 3 starches, 3 vegetables, 1 fruit
- Exception: Phases 1 and 2, 1 day per week: Breakfast, lunch, and dinner are 2 starches and 2 fruits each
- Exception: Phase 2, seventh day of each week: add 3 proteins or 2 dairy servings for dinner
- Exception: Phase 3: add 3 servings of fish, egg whites, or chicken twice a week
- Starch portion: 1/3 cup rice or beans, 1 slice bread, or 1/2 cup cooked grains
- Vegetable portion: 1/2 cup coo ked or 1 cup raw vegetables
- Fruit portion: 1 medium fruit or 1 cup of cut fruit
Rice Diet Recipes Shopping List
3 Day Diet plans don't provide a weight loss miracle:
- Cereals: Kellogg’s Shredded Wheat Miniatures; Kellogg’s Puffed Wheat Miniatures; Arrowhead Mills Rice & Shine; Arrowhead Mills Instant Oatmeal; Arrowhead Puffed Rice; Nature’s Path Soy Plus Granola; Nature’s Path Hemp Plus Granola; Nature’s Path Heritage Raspberry Granola; Kashi 7 Whole Grain Flakes; and McCann’s Quick Cooking Oatmeal.
- Salad Dressings: Consorzio Mango Dressing; Consorzio Raspberry Balsamic Dressing; and Annie’s Raspberry Vinaigrette.
- Crackers: Health Valley Vegetable Bruchetta; Old London Unsalted Sesame Melba Toast; Old London Whole Grain Melba Toast; Kavli Crispbread; Bremner Low Sodium Wafers; and Bearitos Microwave Popcorn.
- Seasonings: Paul Prudomme’s Magic All Purpose Seasoning; Cherchie’s No Salt Seasonings (several flavors); Frontier No Salt Seasoning (several flavors); Cherchie’s Champagne Mustard; and Honeycup Stoneground Mustard.
- Pastas: Notta Pasta Linguine Rice Noodles; Notta Pasta Fettuccine Rice Noodles; Bionaturae Whole Wheat Fusilli; Quinoa Veggie Curls; Indian Harvest Tri Colored Orzo; and Indian Harvest Moroccan Couscous.
- Soups: Bean Cuisine (several varieties); Health Valley (several varieties); Rapunzel Vegan Vegetable Broth; and Shelton Chicken Broth.
- Tomato products: Muir Glen Tomato Sauce; Muir Glen Diced Tomatoes; Sonoma Sun Dried Tomatoes; Bella Familia; Enrico’s Hot Salsa; Enrico’s Mild Salsa; Heinz No Salt Added Ketchup; Eden Organic Diced Tomatoes with Green Chilies; Roselli’s Spaghetti Sauce; Bionaturae Tomato Paste; and Desert Pepper Peach Mango Salsa.
- Grains: Bob’s Red Mill TVP; Bob’s Red Mill Polenta; Indian Harvest Cabernet Medley; Indian Harvest Caviar Medley; Indian Harvest Black Pearl Medley; Indian Harvest Black Beans and Rice; Indian Harvest Himalayan Red Rice; Indian Harvest Aztec Blend; Indian Harvest Whole Grain 5 Blend; Indian Harvest Jasmine Blend; Indian Harvest Petite Crimson Lentils; Indian Harvest French Green Lentils; and Inca Red Quinoa.
- Fruit Spreads: Bonaturae Bilberry Spread; Bionaturae Apricot Fruit Spread; and Bonaturae Plum Fruit Spread.