Brown Rice: 6 Health Benefits And Simple Recipes
Unpolished whole grain rice with the outer layer, or bran, still intact is known as brown rice. In addition to making rice chewier and more nutty-flavored than white rice, this outer layer also increases its nutritional value.
For those trying to change their diet, brown rice is a healthier option to white rice as it is higher in fiber, vitamins, minerals, and antioxidants. Stir-fries, salads, soups, and casseroles are just a few of the recipes that it may be prepared in and utilized in. It can also be combined with other grains for more flavors and nutrition, or eaten simple as a side dish.
HEALTH BENEFITS OF BROWN RICE
Brown rice is a highly nutritious food that offers numerous health benefits. It contains important minerals like:
- Rich in fiber: Brown rice is an excellent source of dietary fiber, which can help promote regular bowel movements, reduce cholesterol levels, and support a healthy digestive system.
- Helps regulate blood sugar: The complex carbohydrates in brown rice are broken down slowly, providing a steady release of glucose into the bloodstream. This helps regulate blood sugar levels and can help prevent spikes and crashes in energy levels.
- High in nutrients: Brown rice is a whole grain rice, and is a good source of several important nutrients, including magnesium, phosphorus, selenium, thiamin, niacin, and vitamin B6.
- Supports heart health: Brown rice has been shown to lower levels of LDL ("bad") cholesterol in the blood, which can reduce the risk of heart disease.
- May help with weight management: The fiber in brown rice can help you feel full and satisfied, which may help prevent overeating and support weight management.
- Gluten-free: It is naturally gluten-free, making it a great choice for people with celiac disease or gluten intolerance.
In addition to being nutritious, Brown rice is also versatile and easy to make. It can be prepared in a number of dishes, including pilaf, stir-fries and salads, on the stovetop, in a rice cooker or in the oven. In many recipes, it can also replace white rice to give extra nourishment.
HOW TO COOK BROWN RICE?
1. Soak the brown rice before cooking for 10-15 minutes to make the rice mouth-watering.
2. If you’re cooking in an open pan, take 2.5 cups of water for every 1 cup of rice, and if cooking in a pressure cooker, take 1.5 cup of water for 1 cup of rice, cover and cook for 2 whistles.
3. Let it rest for 10-15 minutes before serving
WHAT ARE THE NUTRITIONAL FACTS OF ORGANIC BROWN RICE?
Brown rice is considered as good source of fiber, protein and various vitamins and minerals. It is also low in fat and sodium, making it a healthy choice for many people.
RECIPES OF BROWN RICE
Here are the quick and easy recipes which can be cooked from brown rice ;
BROWN RICE SALAD
· 2 Cups cooked brown rice
· 1/2 red bell pepper, diced
· 1/2 yellow bell pepper, diced
· 1/2 small red onion, diced
· 1/4 cup chopped fresh mint
· 1/4 cup lemon juice
· 2 tablespoons olive oil
· Salt and pepper, to taste
1. In a bowl mix brown rice, diced red bell pepper, diced yellow bell pepper, diced red onion and chopped mint.
2. In a small bowl whisk together the lemon juice, olive oil, salt and pepper
3. Pour the dressing over the rice salad and toss to combine.
4. Serve at room temperature
BROWN FRIED RICE
· 1 ½ Cup of organic brown rice
· 2 tablespoons of cooking oil
· ¼ tablespoon of cumin seeds
· 1/3 cup of chopped garlic
· ½ cup of chopped onion
· Salt, chilli powder to taste
· Pinch of turmeric powder
· 1 Cup of tomato puree
1. Boil 1 ½ cup of organic brown rice. The ratio of water to rice will be 2:1 which means for every 1 cup of rice 2 cups of water will be added.
2. Add 2 Spoonful of cooking oil in a pan.
3. Add pinch of cumin seeds, allow oil to heat up in a medium flame.
4. Add chopped garlic in hot oil.
5. Add chopped onions and fry it until it turns into golden brown.
6. Add salt to taste.
7. Add Chilli powder
8. Add turmeric powder, fry in medium-low flame.
9. Add a cup of fresh tomato puree, cook for sometime and stir well to mix all the spices.
10. Add boiled chickpeas and green peas, and cook for 10 minutes
11. Add organic brown rice in the gravy and mix well
12. Serve it hot