BNI™ 000.00: Buckwheat & rice

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BNI™ 0.0: Buckwheat & rice, Recipe, 2012.

This recipe brings together buckwheat and eggs for protein, rice for carbohydrates, and pinenuts for a wee bit of fat.

Start by cooking the buckwheat and rice, which you can do at once and in the same pan. Simply add twice the volume of water to that of buckwheat and cereal, and simmer until the water is absorbed. If you are going for a boiled egg as accompaniment, you may also start boiling it in a second pan around this time, as well.

Hulled buckwheat, raw	1/3 cup	60g
Brown rice, raw	1/4 cup	50g
Water	1 cup	250ml

When the buckwheat and rice are ready, turn the heat off, mix in some pinenuts and fluff it all together. Whisk a medium egg (with some condiments, if so liked) and add on top of the buckwheat, put the lead on and let cook with the remaining steam until set (alternatively, you may substitute the whisked egg with a hard-boiled or poached egg, or no pinenuts and a fried egg, if so preferred). Serve and enjoy.

Medium egg	1 egg	53g
Pinenuts	3 tsp	10g

This recipe results in a hearty meal, providing enough energy for a large meal or, alternatively, two smaller servings.

Nutrition information (100g)
	Actual g	Actual Kcal	Actual %	Ideal %	Ideal Kcal	Ideal g
Protein	4.7	19.0	15.4	20.0	24.7	6.2
Carbohydrate	17.9	71.6	58.1	55.0	67.8	17.0
Sugar	0.4	1.8	1.5	< 10.0	< 12.3	< 3.1
Fat	3.6	32.8	26.6	25.0	30.8	3.4
Saturated fat	0.7	6.3	5.1	< 10.0	< 12.3	< 1.4
Fiber	1.9	-	6.3	6.2	-	1.8
Sodium	0.018	-	0.9	< 6.2	-	< 0.123
Misc	71.8	-	-	-	-	71.5
Total	100.0	123.3	100.0	100.0	123.3	100.0
kJul	-	516.0	-	-	516.0	-

Nutritional balance (100g)
о	(ok)	Slightly low in protein
√	(good)	Adequate in carbohydrate
√	(good)	Very low in sugar
√	(good)	Adequate in fat
√	(good)	Low in saturated fat
о	(ok)	Slightly low in fiber
√	(good)	Low in sodium

60%		*
55%		*
50%		*
45%		*
40%		*
35%		*
30%		*
25%		*	*
20%		*	*
15%	*	*	*
10%	*	*	*
5%	*	*	*	*
mid	p	c	f	fb
max		s	sf		na
5%			*
10%

ideal % = grey cells; actual % = asterisk (*)

Serving analysis (serving size = 423.0 grams )
grams per serving = 423.0 grams
*	*	*	*	*	*	*	*	*	*	*	*	*
small snack				large snack				small meal				large meal
(133 kcal)				(266 kcal)				(400 kcal)				(600 kcal)
*	*	*	*	*	*	*	*	*	*	*	*	*	*	*	*
kcal per serving = 521.6 kcal

Balance simulation for this food (serving size = 423.0 grams )		Original BNI 0.00
Balanced	0.0 g fiber	-
-	0.0 mg sodium	-
		- 0.00

-	0.0 excess kcal protein
-	0.0 excess kcal sugar
-	0.0 excess kcal other carbs
-	0.0 excess kcal saturated fat
-	0.0 excess kcal other fats
-	0.0 kcal	- 0.00

-	0 steps
or	0 minutes slow walking (~3.2km/h)
or	0 minutes fast walking (~5.6km/h)
or	0 minutes jogging (~8km/h)
or	0 minutes leisure cycling (<16km/h)
or	0 minutes swimming
or	0 minutes stair treadmill

Reduce kcal to	521.6 kcal per serving	All reduce BNI to 0.00
	521.6 kcal = energy for approximately	313 minutes (~ 5.2 hours)

Author

Jose D PEREZGONZALEZ (2012). Massey University, New Zealand (JDPerezgonzalez).

Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.