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Brown Rice: Why is it good for your health and how to cook it (deliciously)?

Writer's picture: Anton AntonovAnton Antonov

Updated: Feb 6, 2024

I often meet people who think that brown rice is not tasty enough. I would agree with them to some point. Brown rice needs extra effort to be prepared, but trust me, at the end of this article you will know how to cook of the most nutritional and delicious meal.


Brown rice is a wholesome and nutritious grain that offers a wide range of health benefits when compared to its white counterpart. Unlike white rice, brown rice retains its outer bran layer and germ, making it a rich source of fiber, vitamins, and minerals. Brown rice contains on average at least 3 times more fiber compared to the white one.


In this article, we will explore the advantages of including brown rice in your diet and provide you with step-by-step instructions on how to prepare and cook it to perfection.


Why Brown Rice is Beneficial to Our Health


1. Rich in Fiber: Brown rice is packed with dietary fiber, which aids in digestion, helps maintain healthy cholesterol levels, and contributes to a feeling of fullness, making it an excellent choice for weight management.

2. Nutrient-Packed: Unlike white rice, brown rice retains its bran and germ layers, preserving vital nutrients such as B vitamins, magnesium, and phosphorus. These nutrients support energy production, bone health, and overall well-being.

3. Stable Blood Sugar: Brown rice has a lower glycemic index compared to white rice, which means it causes a slower and steadier increase in blood sugar levels. This makes it a suitable option for individuals with diabetes or those looking to control blood sugar levels. I believe that every healthy individual must avoid blood sugar spikes. That's why it's highly recommended to give a try of the brown rice.

4. Antioxidant Properties: Brown rice contains antioxidants like selenium and manganese, which help protect the body from oxidative stress and promote a healthy immune system.


How to Prepare and Cook Brown Rice


Follow these steps to prepare and cook delicious and nutritious brown rice:


Ingredients:

- 1 cup of brown rice

- 2-3 cups of water or broth (usually you don't need an exact measurement) - Beef or chicken bones (about 200 - 300g or 1/2 lbs)

- A pinch of salt (optional)


Instructions:


Preparing the rice

1. Soak the Rice: Soaking brown rice for 30 minutes to 2 hours before cooking can reduce cooking time and improve its texture. It even helps rinsing the rice easier after that. Drain after soaking.

2. Rinse the Rice: Place the brown rice in a fine-mesh strainer and rinse it under cold running water until the water runs clear. Rinsing removes excess starch and prevents the rice from becoming sticky.


Preparing the broth (the secret ingredient)

1. Cooking the beef or chicken bones: - Boil them into a saucepan. Cook on a low heat for as long as you can. Usually for at least 2-3 hours, but better for 6-8 hours. - This will extract the invaluable beneficial ingredients from the bone marrow and make the broth incredibly tasty. - The amount of bones you use is not particularly important, but the general rule is that more bones will make a thicker and richer broth taste.

2. Cooking on the Stove:

- Add the rinsed and drained brown rice and a pinch of salt if desired.

- Initially increase the heat and bring them to boil again as the rice will cool down the broth. Then lower the heat and cover the saucepan. Let it simmer for about 45-50 minutes or until the rice is tender and the liquid is absorbed. Please note, that some for varieties it could take up to 1:30 hours.

- Remove from heat and let it rest, covered, for 5-10 minutes before fluffing with a fork.

3. Cooking with a Rice Cooker:

- Place the rinsed and drained brown rice in the rice cooker.

- Add 2 cups of water or vegetable broth and a pinch of salt if desired.

- Start the rice cooker, and it will automatically switch off when the rice is done. Let it rest for a few minutes before serving.


Conclusion


Incorporating brown rice into your diet is a simple yet effective way to boost your nutrition and overall health. Its fiber content, nutrient density, and low glycemic index make it a valuable addition to any meal.


By following these easy steps, you can prepare and cook brown rice to perfection, enjoying both its health benefits and delicious taste. Make brown rice a staple in your kitchen for a healthier and more satisfying diet.

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