Brown rice: a more natural and nutritious option 

If you have switched to a healthier lifestyle, you probably already know and often consume brown rice. But if you are thinking of changing your diet and have not yet done so, you may want to know what brown rice is, what benefits it brings you, and how to cook it to make the most of its good qualities.

Here we give you the basic information you need if you decide to try a more natural and nutritious version of the most consumed cereal in the world.

What is brown rice?  

Brown rice or whole rice—properly speaking, ‘almost’ whole— is rice from which only its husk or outer covering—indigestible for humans—has been removed, leaving the bran and germ along with the grain.

On the other hand, white rice or processed rice is rice from which not only outer husk, but also bran and germ have been removed, leaving only the starch-rich grain. This would serve as an energy reserve for the germ if it were to germinate and develop as a full-grown plant.

Contrary to what many people thought until not so long ago, the fact of keeping the bran and germ does not make brown rice less suitable for preparing varied and delicious dishes. There are recipes for which brown rice is particularly suitable, such as the tasty vegan meatloaf recipe you can read at successrice.com/recipes/vegan-brown-rice-bbq-meatloaf/.

Also See

Sugarfree Fig And Brown Rice Pudding

Recipe by Sweta Biswal

The healthy lifestyle that I have embarked on has definitely improved the way I feel about myself. While it was difficult in the beginning, but now my body has got used to the sparse use of sugar in my cooking. Even the desserts prepared at home are now more fruits and honey ( if at all required )based. This simple kheer or rice pudding is a classic example where I have skipped the sugar and instead relied on the natural sweetness of the ingredients.

Check out this recipe

Benefits of brown rice  

Since brown rice retains its bran and germ, it provides two main benefits: fiber and nutrition.

Bran is fiber, and as we already know, fiber allows a healthier and faster digestion, and stimulates movement and cleansing of the gastro-intestinal tract.

On the other hand, the germ, which is the embryo of the plant, provides proteins and enzymes.

Together, bran and germ contain numerous vitamins that make up the so-called “B complex”—thiamine, riboflavin, niacin, pantothenic acid, vitamin B6, and folate. It also provides minerals such as magnesium, manganese, phosphorus, and selenium. All these nutrients, even in minute quantities, are essential for the proper functioning of the human organism.

White rice, of course, lacks all these natural nutrients, so they must be added before grains are packaged and sold in supermarkets.

How to cook brown rice  

Brown rice, still containing bran and germ, needs more preparation or more cooking time than white rice. Thus it must be softened beforehand so that it will not be chewy.

In order to make brown rice soft enough, it can be cooked by any of these three methods. Simply choose the one that suits you best.

Method 1:  

Soak uncooked brown rice in a bowl. The grains will become saturated with water and thus they will soften. For convenience, let them soak overnight. Then cook it as you would normally cook white rice.

Method 2:  

Add a little more water to the saucepan in which you are going to cook your brown rice—of course, you will need a larger saucepan. Generally, the ratio is about a quarter cup more for every cup of raw rice. Then follow the procedure you already know for cooking white rice.

With this method, you should cook your brown rice longer, for half an hour to forty-five minutes after the water has started boiling. The cooking time depends on the kind of brown rice you have available. Generally, long-grain rice requires a little more cooking time than short-grain rice. Be sure to read the instructions on the package carefully.

Check your brown rice in the saucepan from time to time after the first twenty minutes, in case too much water has evaporated before the grains are ready—the rice will be too chewy—or, on the contrary, if not enough water has evaporated by the maximum cooking time—the rice will be sticky and very lumpy.

Method 3:  

Use four or five times as much water as you would use to cook white rice. When the water comes to a boil, let your brown rice simmer for thirty to thirty-five minutes. At the end of this time, remove the saucepan from the heat, take the rice out of the pan, and drain off the water left in it. Then put the rice back in the saucepan, cover it again with a lid and let the grains continue to simmer for about ten more minutes.

Also Read:

• Brown Rice Vs White Rice – Which Is Better And Why?
• Black Rice – Is It Still Forbidden? Enjoy 9 Healthy And Easy Black Rice Recipes
• Fried Forbidden Rice (Easy Chinese Fried Rice Recipe With Black Rice )
• Cooking Rice in Microwave – How To Cook Perfect Rice In Microwave