Brown is beautiful — and healthy!

But of course, we mean brown rice and students of Sto. Cristo Elementary School in Bago Bantay, Quezon City had a belly-good time proving how healthy it is during an advocacy program the school recently conducted jointly with the EcoWaste Coalition in observance of Nutrition Month in July.

The program, aptly themed “Nutritious Food, Healthy Kids, Zero Waste School (now, that’s saying a mouthful!), is in support of the recently issued Department of Education’s “Policy and Guidelines on Healthy Food and Beverage Choices in Schools and in DepEd Offices.”

Junking junk food

That means that school canteens should now dish up their own healthy menus and ensure that the food and drinks they serve are nutritious, affordable, and compliant with the DepEd guidelines. Now, mommies need not worry that their kids are stuffing themselves with foodstuff with empty nutrients. Because now, schools are junking junk food high in fat and/or sugar and/or sodium, and providing healthier choices with unsaturated fats.

This brings us to Pinggang Pinoy, literally a food plate model of a healthy and balanced meal that consists of a high proportion of veggies and fruits, moderate amounts of energy and protein-rich foods, and less fatty and sugary foods. Pinggang Pinoy also suggests drinking lots of water and less of the sugary drinks. To complete the picture of a healthy lifestyle, exercise and physical activities are also suggested.

Healthier diets, less obese kids

“Healthy diets at home and school will help our nation in curbing the number of overweight and obese among kids and adults, as well as in preventing non-communicable diseases,” said  Daniel Alejandre, Zero Waste campaigner, EcoWaste Coalition. “It will also help in reducing the volume of garbage as unhealthy foods are mostly packaged in plastic and other single-use materials, which are hardly recycled or reused.”

The program not only stirred everyone’s interest but also roused the children’s appetites as it featured nutritious brown rice recipes prepared by teachers Myrna Macasieb and Aiza Lustica of Sto. Cristo Elementary School. As you probably know, brown rice (unrefined, natural) is a whole grain, said to be the healthiest grain one can eat. Plus you’re more likely to maintain a healthy body weight (and not gain weight) if your diet is rich in whole grains.  Likewise, brown rice boosts the immune system and helps in the healthier functioning of the cardiovascular, digestive and brain and central nervous systems.

Healthy gains from whole grains

According to the Nagkakaisang Magsasaka Agricultural Primary Multi-Purpose Cooperative (an association of farmers in Talavera, Nueva Ecija that grows and sells brown rice; phone numbers 0918-3574624, 0915-8857346), brown rice (or whole grains) lessens one’s risk of developing diabetes and certain types of cancer and heart disease, helps control blood sugar and cholesterol levels, promotes healthy and strong bones, supports a healthy bowel, protects children against asthma, and has natural antioxidants that are good for the skin.  

This year’s Nutrition Month focused on the theme “Healthy diet, gawing habit — FOR LIFE!”.  Indeed, a healthy diet is essential for both young and old, but most especially for a young child to develop and achieve her/his full potential.

According to the World Health Organization, the “5 keys to a healthy diet” are as follows:

1) Feed babies from birth to six months of age exclusively with breastmilk.

2) Eat a variety of foods.

3) Eat plenty of vegetables and fruits.

4) Eat moderate amounts of fats and oils.

5) Eat less salt and sugars.

The Food and Agriculture Organization points out that “school children need a good diet in order to develop and grow well, be protected from disease and have the energy to study, learn, and be physically active,” adding that “children also need knowledge and skills to make good food choices and develop eating habits that will help keep them healthy throughout their lives.”

Brown rice recipes

Here are some brown rice and vegetable recipes from the teachers of Sto. Cristo Elementary School that kids (as well as their parents) will surely find yummy and healthy. Mommies can try these no-fuss, so-easy recipes, too — they take little to prepare but are big in enjoyment.

Brown rice spring rolls

1 cup brown rice, cooked

150 grams cooked chicken, flaked

1 clove garlic, crushed

1 small onion, minced

1 small carrot, strips

1 small bell pepper, strips

salt and pepper to taste

1 tablespoon vegetable oil

lumpia wrapper

1 cup vegetable oil for frying

In a saucepan, sauté garlic, onion, chicken. Add carrot and bell pepper, and season with salt and pepper. Simmer until cooked. Drain excess oil. Combine sautéed chicken-vegetable mixture and cooked brown rice, and use it as a filling. Put a tablespoon of filling at the center of the lumpia wrapper, roll up, and seal with water. Heat vegetable oil in frying pan. Deep-fry rolls until golden brown. Drain excess oil using paper towels.

* * *

Brown rice champorado bar

1 cup brown rice, washed

4 cups water

1 cup oats

1/2 cup cocoa powder, dissolved in water

1/2 cup hot water

1 cup sugar

Garnish:

1/2 cup fresh milk

1/2 cup chocolate syrup

1/4 cup mini chocolate kisses (or chocolate chips)

In a saucepan, combine rice and water. Bring to a boil. Stir constantly for 15-20 minutes or until rice is soft. Add oats and cocoa mixture.  Blend well. Continue cooking.  When the cooking mixture is almost dry, season with sugar and blend well. Mold the mixture using a polvoron molder. Place in individual containers. Pour milk and chocolate syrup on top, then sprinkle with chocolate kisses.

* * *

Brown Rice Ala Spaghetti

5 cups brown rice, cooked

1/4 cup white onion, chopped

1/4 cup garlic, crushed

1/2 cup pork, ground

1/4 cup green bell pepper, cubed

1/4 cup red bell pepper, cubed

1 small carrot, finely chopped

115 grams of button mushroom, sliced

250 grams sweet Filipino-style spaghetti sauce

3 tablespoons vegetable oil

salt and pepper to taste

cheese, grated

In a pan, saute onion, garlic, pork, carrots, bell pepper, and mushroom. Add spaghetti sauce. Season with salt and pepper.  Pour sauce over brown rice and top with cheese.

* * *

Pinakbet rice

250 grams pork, diced

15 grams bagoong

50 grams ampalaya, sliced

50 grams eggplant

1 cup brown rice, cooked

salt and pepper to taste

Saute garlic, onion, and pork. Add bagoong.  Add ampalaya, okra, eggplant and sitaw, and simmer. Mix the pinakbet and rice.

* * *

Malunggay-veggie mix

I cup vegetable oil

4 cups tofu

4 tablespoons garlic, chopped

4 tablespoons onion, chopped

3 cups pork, ground

2 cups carrots, pared and sliced thinly

1 cup celery

2 tablespoons black pepper, ground

3 tablespoons oyster sauce

2 tablespoons iodized salt

5 cups malunggay leaves

Heat the vegetable oil, fry tofu until golden brown, cut into cubes and set aside. Using the same oil, saute garlic and onion.  Add pork until tender.  Add carrots, celery, beans, and cook for three to five minutes. Season with black pepper, oyster sauce, and iodized salt.  Add malunggay leaves. Simmer for two minutes. Serve hot.