The next time you’re looking for a healthy and affordable ingredient, think rice. Brown rice, more specifically, is a versatile and inexpensive anchor for any meal and provides numerous health advantages to go along with its more flavorful qualities.

In general, all kinds of rice are complex carbohydrates free of trans-fat, sodium and gluten. In addition, brown rice is a 100 percent whole-grain product.

Research has shown diets rich in whole grains reduce the risk of heart disease, certain cancers and type 2 diabetes. Brown rice also contains plenty of fiber, an important source of nutrition and a good tool for dieters. Foods rich in fiber are more filling and may decrease the likelihood of overeating.

For those who want to make more of brown rice, here are a few “stir-in” suggestions.

•Citrus rice. Add grated orange, lemon or lime zest to hot, cooked brown rice.

•Coconut rice. While cooking brown rice, substitute light coconut milk for one cup of water. After the rice is done, stir in fresh lime juice and chopped cilantro.

•Slightly Mexican. Add diced tomatoes, green onions, Monterey Jack cheese and cilantro to hot, cooked brown rice. Alternatively, instead of tomatoes, try a favorite salsa.

•Portobello mushroom rice. Add sautéed chopped portobello mushrooms and toasted chopped pecans to hot, cooked brown rice.

Top with crumbled feta cheese.

This story provided by North America Precis Syndicate Inc.