Ingredient Highlight, Recipes

Recipe of the Week: Beef & Broccoli with Brown Rice

February is American Heart Health Month, which means this recipe is one with foods that can help keep your heart healthy! This recipe has whole grain brown rice as the base, and whole grains are part of a healthy diet. Many children don’t have to worry about their heart health like adults do, but everyone needs a healthy heart no matter their age. What can eating at least half of your grain servings as whole grains do for your body?

  • Many whole grains are good sources of dietary fiber, which we all need. Most refined grains contain little or no fiber.
  • Dietary fiber can help improve blood cholesterol levels and lower your risk of heart disease, stroke, obesity and even type 2 diabetes. Fiber for the win!
  • In addition to fiber, grains provide nutrients like thiamin (Vitamin B1), riboflavin (Vitamin B2), niacin (Vitamin B3), folate (Vitamin B9), iron, magnesium and selenium. These are all important for a variety of body functions such as forming new cells, carrying oxygen in the blood, regulating the thyroid, and maintaining a healthy immune system. Pretty important stuff!

What else is a serving of whole grain? You can’t eat brown rice at every meal, so try some of these other whole grains throughout the day or week.

  • 1 slice whole-grain bread (such as 100% whole-wheat bread)
  • 1 cup ready-to-eat, whole-grain cereal
  • 1⁄2 cup cooked whole-grain cereal (like oatmeal), brown rice or whole-wheat pasta
  • 5 whole-grain crackers
  • 3 cups unsalted, air-popped popcorn
  • 1 6-inch whole-wheat tortilla

Let’s try a meal with whole grains as part of a healthy plate.

Info from, the American Heart Association.

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