Basic Brown Rice Recipe
The Nutritious Staple Grain Food That is Safe for Most Allergies
Jul 1, 2008
Rice has been a healthy staple food since ancient times. Today, because of growing and processing practices, people question its nutritional value. They want to know more about buying and storing this versatile food.
Brown Rice vs White Rice
A food staple for half of the world's population, rice can provide a lot of nutritional energy, depending on if it is brown (whole-grain) or white (processed and polished).
Brown rice has only the outer hull removed, which does the least damage to its nutritional value. White rice is stripped of several outer layers and then polished, removing most of its nutritional value. The white is usually fortified with some vitamins and minerals, but this does little to replace its original goodness.
Nutritional Benefits of Brown Rice
According to the World's Healthiest Foods website, brown rice has the following nutritional benefits:
- Excellent source of maganese
- Good source of selenium, magnesium, and tryptophan
- Only 216 calories per 1 cup
- Low-fat
- Oil helps lower LDL cholesterol
- Rich in fiber
- Helps reduce the risk for many common health concerns (including coronary problems and cancer)
- Low risk of allergic reaction
Instant Brown Rice vs Regular Brown Rice
The nutritional value of instant rice depends on the nutritional value of the rice that it started with. Instant rice is rice that has already been cooked in the factory. If you are concerned about nutrition, instant brown rice is still the better choice over instant white rice.
Brown Rice and Arsenic
There is a lot of concern today about the amount of arsenic in rice products. Apparently, many countries use arsenic-based pesticides, or grow rice in places where these pesticides were previously used.
Different countries also have different regulations when it comes to how much arsenic is acceptable in the product. This means, of course, that if brown rice is a better choice than white rice, then organic brown rice is the safest and most nutritional choice of all.
Storing Brown Rice
Brown rice, as opposed to white rice, retains a lot of its oil, giving it a shorter shelf life. When buying it in bulk stores, it is important to check to see that the bin is covered and that the product isn't old. When buying brown rice from a supermarket, it is important to check the best-before date.
At home, brown rice should be stored in an airtight container and kept in the refrigerator. It can last there for up to 6 months.
To be cautious, cooked rice should not be stored in the fridge any longer than an extra day. When it is stored as a leftover it has the potential to develop toxins.
Basic Brown Rice Recipe
Ingredients:
- 1 cup brown rice (instant or regular according to preference)
- 1 tsp vegetable bouillon powder (no MSG)
- 1/4 tsp salt (sea salt or regular)
- 1/2 tsp basil
- 1 tsp grated ginger
- 1 clove garlic (finely chopped)
- 1/2 cup chopped green onion
- 2 tbsp olive oil
Method:
- Rinse the rice and remove any debris. Then cook the rice according to package instructions. Add the bouillon powder and salt to the water used for cooking the rice.
- Over medium-low heat, saute the ginger, garlic, and onion in the olive oil in a large skillet. Cook for 3-4 minutes, or to your taste.
- Add the rice and basil to the skillet and mix all ingredients together.
Alternatives for Brown Rice Recipe
- Other chopped vegetables can be sauted - for example, carrots, peppers, zucchini, or spinach.
- This dish can be used as a main meal with bread, or as a side dish.
- To make the dish gluten-free, use gluten-free vegetable bouillon powder, and add gluten-free bread to the meal.
- Add any other spices or herbs according to taste.
For other healthy recipes see Healthy Lentil Brown Rice Soup, Chicken with Rice to Avoid an Allergic Reaction and Healthy Gluten-free Goulash Recipe.
 |
