Brown Rice Vs White Rice
I just taught a class on whole grains at Alpine Food Storage last night. In the class I was missing the only page notes I needed. My little boy had used that particular page to make a paper airplane. Total bummer, because it was the only page of notes that I needed. Funny how that works out. So I decided to do a post on the benefits of brown rice that I didn’t mention in class, and a great multi-grain mixture that can be used in place of rice.
First how to make brown rice:
I have noticed a big difference between brands of brown rice and how it turns out. My absolute favorite is Lundberg. They grow a wide variety of different types of rice. One of my favorites is the short grain brown rice. It has a really mild flavor and is perfect for people who can’t seem to give up white rice, it is hard to tell that it is brown rice.
Why should you switch from white rice to brown rice?
Brown rice has 84 grams of magnesium, white rice has 19 mg. Brown rice has 4 grams of fiber per cup, and white rice only has .6. Keep in mind fiber is not only beneficial to move everything through our system, it also absorbs toxins and moves them out. Victoria Boutenko, believes that premature aging is due to not getting enough fiber in our diets.
In addition brown rice has:
- twice the manganese and phosphorus of white.
- 2.5 times the iron.
- 3 times the vitamin B3.
- 4 times the vitamin B1.
- 10 times the vitamin B6.
O.k. are you sold on upgrading your white rice for brown rice? If not here are a few more facts on the benefits of brown rice and how it benefits athletes or the weekend warrior:
Brown Rice Helps With Exercise
1. It can decrease body fat
2. Increases lean body mass
3. Increases strength
4.Relieves muscle crapms, tension, soreness and fatigue
5. Stops muscle spasms and lung spasms
6. Contains gamma oryzanol, which improves recovery from exercise
This information was taken from Grain Mix, she has a fabulous grain mix you can grind into flour, and always has really good deals on chia seeds
How to Cook Brown Rice
Note: I now use my rice cooker, but if you don’t have a rice cooker this is a great method.
1.Rinse your rice to take off any starch.
2. Put rice in a pot with water, with 2:1 ratio (meaning 2 C of water to 1 C of rice)
3. Add a generous pinch of salt.
4. Bring to a boil.
5. Once the water is boiling, turn it down to medium and cover the pot.
6. Cook covered for 45 minutes.
7. Once it has cooked for 45 minutes, turn off the burner and let it sit covered for 10+ minutes this part is magic, don’t skip it. If you want the best rice, don’t uncover it for a few minutes allow the rice time to absorb all of the water.
Update: I use my rice cooker now to cook brown rice, but if you don’t own a rice cooker this is the way to go!
Tips: I always cook a really big batch, and put half of it in my fridge and the other half I freeze. I add it to everything; soups, bread doughs, quesadillas, omelets, burritos, wraps, salads, etc. It also makes an excellent breakfast cereal, add a little almond milk, maple syrup, cinnamon, and some raisins and warm it up….yummy. My little boy prefers this hot cereal to oatmeal.
Follow all of the instructions above but add in 2 C barley, 1/2 C quinoa, 2 C brown rice with 6 cups of water. Use just as you would brown rice. I found this blend from Grain Crazy, she has a bunch of great ideas on how to incorporate more grains into your diet.
Note: You can use your rice cooker for this multi-grain blend on the brown rice setting.