Playfulbee素食媽咪寶貝

『十穀米』Multigrain_Rice/Ten-Grain_Rice

很多同事或朋友們看到我們吃的米是夢幻的紫色,常常會好奇到底是什麼。我們都會介紹這種米叫「十穀米」(multigrain rice)。#十穀米營養豐富_富含蛋白質_纖維_抗氧化及含有許多重要維生素和礦物質。全穀類是「美國責任醫藥醫生委員會」所推行的健康飲食指南「能量餐盤」四大類中(全穀類、蔬菜、豆類及水果)重要的一類(註1)。加拿大政府頒布的最新飲食指南(註2),也是建議人們選擇全穀物。

我們從小時候吃白米,到後來吃糙米飯,而後花更多時間了解怎麼吃更健康後,就一直吃十穀米到現在。這中間都有一些適應期。畢竟十穀米比較硬一些,所以用對方法煮會大大提高孩子的接受度。#飲食是一種習慣,像我自己吃慣了十穀米,就覺得白米沒有十穀米這麼越咀嚼越香,口感也沒有十穀米豐富。小丫丫跟小企鵝都非常喜歡吃十穀米。

我們用電鍋煮的時候,會先用水泡過再煮比較軟。用壓力鍋煮則是快速又方便,三杯米用六杯水煮的比例,壓力設在「高」, 「multigrain」的煮食設定,可在半小時內就搞定。

很多地方都有賣已經事先混合包裝好的。我們家則是單買各類穀類豆類混合而成的。我們的十穀米飯中放了以下食材:
『#糙米_高粱米_燕麥_黑豆_黃豆_紅豆_綠豆_黃扁豆_綠扁豆_蕎麥_薏仁_鷹嘴豆_紅米_黑糯米紫米_小米和藜麥。』

Many friends would wonder what it is we are eating when they see the purple rice. I would explain this kind of rice is called Multigrain Rice or Ten-Grain Rice. Ten-Grain Rice is nutritious, rich in protein, fiber, antioxidants and is a good source for a variety of vitamins and minerals.

Whole grains is one of the four important categories (whole grains, vegetables, legumes, and fruits) in "Power Plate", a healthy food guide promoted by Physicians Committee for Responsible Medicine (Note 1). The latest Canada's Food Guide issued by the Canadian government (Note 2) also recommend people choosing whole grains.

Growing up, we had white rice when we were younger, then we switched to brown rice, and ultimately multigrain rice. I have to admit that it took us some time to get used to the taste and flavouring. After all, ten-grain rice is harder, so cooking it the right way will make a huge difference when it comes to feeding your kids. To me, it's a matter of habit once you get to it. I am so used to eating ten-grain rice that I find white rice doesn't taste as good as ten-grain rice. Both Little Duckling and Little Penguin like to eat ten-grain rice very much.

When using the electric pot/rice cooker to prepare it, we always soak the rice in water beforehand as it helps the rice to become softer. Preparing it with a pressure cooker is quick and simple. We use the ratio of three cups of rice to six cups of water , pressure is set at "high", and a cooking setting of "multigrain", then it can be done and ready to serve in under 30 minutes.

Many places carry them in pre-mixed packages. In my household, we mix them on our own. The following ingredients are included in our ten-grain rice:

"Brown rice, sorghum rice, oats, black beans, soybeans, red beans, mung beans, yellow lentil, green lentil, buckwheat, pearl barley, chickpea, red rice, black glutinous rice/purple rice, millet and quinoa."

註1/Note 1.「美國責任醫藥醫生委員會」- 健康飲食指南「能量餐盤」
Physicians Committee for Responsible Medicine - healthy food guide Power Plate
https://p.widencdn.net/ktho8u/Power-Plate-Brochure

註2/Note 2. 加拿大政府最新頒布的飲食指南 Canada's Food Guide https://food-guide.canada.ca/en/