Organic Purple Rice with Mango
1 2/3 Organic Purple Rice
1/3 cup Glutinous Rice
2 2/3 cups water
1 mango, peeled and sliced
1 tablespoon toasted sesame seeds
½ cup coconut milk or
1 cup Yogurt (for the health conscious)
2/3 Gula Melaka
Basil for garnishing
Prep time: 10 min
Cook time: 20 min
Combine the rice, water and pandan leaves in a saucepan; bring to boil; and reduce heat to low. Simmer until water is absorbed, 15-20.
Dish sticky rice on a serving dish/banana leaves.
Siced mango and arrange the mangos on top of the rice.
Cook on low heat until gula melaka is all dissolved in water.
Spoon the sauce over the mangos and rice.
Sprinkle with sesame seeds and decorate it with basil.
(1) Purple rice
It contains beta-carotene, vitamin E, folic acid, tannin, bran oil and a Low Glycemic Index. It also contains many nutrients, such as starch, high quality oil, vitamins (B1, B2, B3, B6 and E), minerals, pigments and wheat germ. The dark purple pigments called anthocyanin (consisted of cyaniding, peonidin, procyanidin). Modern science is affirming that anthocyanins are a medicine chest in a vibrant package—foods and herbs with these particular hues have anti-inflammatory, anti-viral, and anti-cancer properties.
One cup of diced mango contains 100 calories, 1 gram protein, 0.5 grams fat, 25 grams of carbohydrate (23 grams of sugar and 3 grams of fiber), 100% of the daily need for vitamin C, 35% for vitamin A, 20% of folate, 10% of vitamin B-6 and 8% of vitamin K and potassium.
Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of mango provides about 3 grams of fiber.
The Dietary Guidelines for Americans recommends 21-25 grams of fiber per day for women and 30-38 grams for men.