Of the many foods out there, whole grains are some of the highest in nutritional value, so it is important to add them to our diets to ensure that the body receives essential nutrients, which translate into essential body energy, all for long-term good health and optimal weight.
And of all the whole grains out there, none other is probably more dismissed than brown rice, in some cases and with some of us anyway. Often times, this is because people find it challenging to cook brown rice when it’s really not that very different to cooking white rice, nor that difficult. The primary difference in the method is the water to rice ratio followed by the cooking time.
How to cook brown rice – useful tips for edible meals
It really helps and eases the cooking process if you used a rice cooker. But you can still get similar results if you apply the following.
- When buying, make sure rice was packaged 2 to 3 months prior from the date of purchasing and no longer than that.
- After opening, seal the bag and store in the refrigerator for longer use. Stored at room temperature, brown rice is good up to 4 months, whereas in the refrigerator it lasts up to 6 months. If stale, brown rice will develop a pungent flavor during the cooking process, which is why you should always check it’s kept in good conditions.
Cooking process
- Depending on the type of meal you are making, you may want to rinse rice or skip the step. For example, fried rice requires grains not to stick to one another, and that is why rinsing is necessary in this case as it adjusts the starch level. But if you are making risotto or milk rice pudding, the more starch, the better because starch is what makes the meal creamy. The same with other similar recipes.
- Soak brown rice before cooking for 25-30 minutes to soften the brown layer. This is an important step that will make your meal so much more tasty and edible. You can soak for longer if you want your rice softer.
- The water-to-brown rice ratio, whichever recipe you are making, is 2:1. So for every cup of brown rice, you are cooking you’ll need to add two cups of water.
- Put water, rice and a pinch of salt in a pot and bring to a boil.
- After rice starts boiling, cover the pot and cook on medium heat for about 45 minutes.
- Allow the rice to set and leave covered for at least 10 minutes. This is another relevant cooking technique that will put a spin on your meal.
Why brown rice is good for you
It’s rich in selenium and selenium helps with reducing the risk of developing cancer and heart disease among other illnesses.
It’s rich in antioxidants and antioxidants prevent, delay and can even inhibit cell damage, often times fighting against cardiovascular diseases and other chronic illnesses.
It’s rich in manganese and manganese is beneficial for the nervous and for the reproductive system.
It’s unrefined. Thus a whole grain and whole grains are typically known to lower cholesterol and promote heart health. Furthermore, brown rice is high in fiber, and this helps with maintaining proper weight through proper bowel function and good digestion. Fiber content has also been proven to neutralize cancer-causing toxins in the body.