Still crazy about Brown Rice after all these years!
BROWN RICE is the most balanced of all the whole grains and is also gluten-free. Decades later it is still my go-to whole grain dish. When you’re preparing rice, it makes nutritional sense to always choose brown rice: The process that produces brown rice removes only the outermost layer of the rice kernel, and is the least damaging to its nutritional value. The conversion of brown rice into white rice destroys most of the vitamins and minerals and all of the dietary fiber and essential fatty acids. In fact, fully milled and polished white rice is required to be enriched with vitamins B1, B3, and iron to give it nutritional value.
In some parts of the world, the word “to eat” literally means, “to eat rice.” Since ancient times, nutrient-rich whole grains cultivated from common grasses have been important foods for most cultures. In fact, whole grains have been the primary protein source as well as suppling as much as half of the daily calories for half of the world’s population. As the health benefits of choosing whole grains over highly processed grains have hit the mainstream, we’re now more aware than ever that whole grains are a very important part of any diet.
Eaten simply on its own or used in more elaborate dishes, brown rice is a quick and easy dish to make and is a very nutritious staple to always have on hand. Brown rice takes nearly twice as long as white rice to cook, but it is twice as good for you. When I am cooking, I always put a pot of rice on first, by the time I finish making the rest of my meal my rice is done. Over the years, I’ve learned like any relationship, the way to stay interested in rice is to dress it up! Adding herbs, spices, vegetables, plant proteins or mixing brown rice with other whole grains will give color, texture and make for a delicious and satisfying dish.
Brown rice comes in many sizes: short, long, medium (Golden Rose), red (Wehani), black (Japonica), basmati, kalijira (baby basmati) and aromatic Jasmine. My rule of thumb to making a perfect brown rice is one cup uncooked rice to 1 and 1/2 cup water. This proportion of rice to water creates a fluffy and light rice dish.
Here’s the way to cook a simple pot of brown rice:
1/4 teaspoon quality sea salt
Makes 4 cups
Click here to print two ‘dressed-up’ brown rice recipes.
Enjoy and Chew Well