The return from vacation, the jet lag that has not yet died down, or simply the worries of life and work which, in some cases, has started again at a pace that you were no longer used to: if all this does not let you sleep soundly Don't worry, the solution can come from small white grains. Rice, a food that nourishes lightly and accompanies serenity in the arms of Morpheus.
Yes, because according to a recent research conducted by the Japanese Kanazawa Medical University, published in the journal Plos One, the high glycemic index contained in rice would increase the levels of a protein that regulates the production of Serotonin, hormone of good mood, also involved in the harmonic synchronization of sleep-wake process.
Light recipes for the evening with rice
Among the nearly two thousand Japanese examined for the evaluation test, the scholars in question have seen that those who habitually took rice in their diet slept better. Even more than those who ate noodles or bread.
Certainly for the Japanese eating rice is natural, so much so that it represents 70% of the cereals consumed, which leads to a consequent increase in the glycemic index, favored by the increase in levels of tryptophan, a protein associated with the production of serotonin. So it seems that the Japanese can sleep well!
If for oriental people it is therefore even more natural to accompany meals and dinners with simple white rice - not to mention the imaginative use of cereal in rolls, sushi and nigiri - in the kitchen of the country rice is often spoken of, associating it with dishes such as risottos, timbales or soups. Then there are those who see the rice consumed at dinner as a threat to the diet, and those who seem to be increasingly intrigued by the "rice diet", one of the latest discoveries to lose weight.
Therefore, if there are generally no great difficulties in assimilation or digestion for lunch, let's see some recipes on how you can cook rice for the evening, in a simple and light way, to promote a good rest.
For the quantity of rice, the simplest thing is to settle with two handfuls of rice per person, the simple recipes proposed are designed for two people.
Here's how to overcome jet lag insomnia
Basmati rice with cumin and lemon
Ingredients for one person
> four or five handfuls of basmati rice
> a dozen caraway seeds
> extra virgin olive oil
> lemon juice
Preparation: rinse the basmati rice in cold water to remove the excess starch, put it in a pan covered with lightly salted water, measuring an extra finger, adding the cumin seeds. Boil for about twelve minutes over medium heat, then turn off the heat and leave to rest closed with the lid for another 8-10 minutes.
Remove the lid, add a little extra virgin olive oil and a splash of lemon juice. This boiled rice is light and ideal to accompany baked vegetables, legumes, main courses in general.
Rice and parsley soup
Unpleasant for a person
> vegetable broth
> four handfuls of rice (Sant'Andrea, Originario, Padano or Roma, however small grain)
> fresh parsley
> garlic
> grated parmesan
> extra virgin olive oil
Praparazione: a simple but tasty soup, which generally comes from the cuisine of the grandparents of the Po Valley. Bring the vegetable broth to the boil and add the rice; cook the rice for the time indicated and, a couple of minutes before turning off the heat, add some finely chopped fresh parsley together with a little fresh garlic, always chopped.
End with grated parmesan and a drizzle of extra virgin olive oil. You can also add one to the soup if you wish potato.
Do you know all the varieties of rice?
Red rice timbale
Ingredients for one person
> a red onion
> a courgette
> five handfuls of wild red rice
> white wine
> vegetable broth
Praparazione: prepare a sauté with red onion, chopped zucchini in small thin strips and a pinch of salt. Pour in the wild red rice and deglaze with a little white wine and leave to cook, adding boiling vegetable broth, for about 40 minutes (the cooking of this rice is long!).
Put the rice in a mold for timbales, leave it on for a few minutes and then turn it upside down on the plate, accompanying with sautéed zucchini cubes.
Brown rice in salads
Ingredients for one person
> five handfuls of brown rice> a stalk of celery> lentils> a leek
> 1/2 carrots
> chilli
> extra virgin olive oil
Praparazione: boil the brown rice in lightly salted boiling water and the stem di celery. In the meantime, drain and sauté the lentils boiled with a thinly sliced ​​leek and a few diced carrots in a pan with a little extra virgin olive oil. Season with salt, pepper and a pinch of Chili pepper.
Once the rice is cooked for the indicated time (about thirty minutes in general), drain it, remove the celery stalk and season with the sautéed lentils, serve lukewarm.
Also try the nettle risotto recipe
To learn more:
> Proper nutrition against insomnia
