Rice is one of the most consumed foods in the world. Since brown rice has been unaltered the possibility for it causing any digestive reactions is low. It has less processing making it nutritionally superior for nutritional value. It is high in manganese and contains large amounts of selenium and magnesium. It is a good source of B vitamins as well. Nonetheless, let’s cook some brown rice.
FUN FACT: Rice comes in many different types — long grain basmati, jasmine, black rice, white rice, sticky (or glutinous) rice, arborio, you name it — but in terms of health benefits, not all are created equal!
BROWN RICE’s health benefits are partially due to the way its prepared. Brown rice is a whole grain, meaning that it contains three parts of the grain kernel (the outer, fiber-filled layer called the bran, nutrient-rich core called the germ, and the starchy middle layer called the endosperm). In comparison, white rice is a refined grain, meaning that the bran and the germ have been removed, which leaves us with the endospore. Thus, this strips us of much of the fiber and nutrients.
While maintaining it’s highly nutritious food-status — it is relatively low in calories, high in fiber, gluten-free and can be incorporated into a variety of dishes. Brown rice only has trace amounts of fat and sodium and contains no trans-fat or cholesterol. It moves waste through the digestive tract, promotes fullness, and may help prevent the formation of blood clots.
PREP LIST TIME: 45 – 55 minutes (Serves 4)
- 2 cups brown rice
- 4 cups water
- pinch of salt
Shall We Begin?
- When cooking rice, note that it is a 1:2 rice-to-water ratio.
- Rinse rice really well.
- Put rice and water into a pot. Cover and bring to a boil. Throw 1 to 2 pinches of salt.
- Once boiling, reduce heat to a simmer; simmer for about 45 minutes.
- Remove from stove and stir lightly with a fork.
- Serve hot.
- Eat Strong. Feel Good. Live Happily.