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Believed to be one the healthiest grains in the world, brown rice is considered a healthy substitute for white rice. While some eat it for its high fiber, others prefer it for its taste. A whole grain by classification, it contains plenty of vital minerals and antioxidants to better your health. Learn how to cook brown rice to fill up on the nutrients this whole grain has to offer.
Nutrients in Brown Rice
Brown rice is more famous for its dietary fiber, but it actually contains a high volume of antioxidants too. There are so many types of antioxidants in brown rice that parents are using it as baby food. In addition to fiber and antioxidants, it has the minerals selenium and manganese. The grains are naturally oily, which makes the rice a great source of unsaturated fats.
Effects of Brown Rice on Your Health
People with digestion problems can benefit from the fiber in brown rice. It helps break down food while firming up and moving stools along your tract. Antioxidants are known for their disease-preventing power through cleansing your body of free radicals. The selenium in brown rice can boost thyroid and metabolic processes, and manganese lowers cholesterol.
How to Cook Brown Rice the Right Way
Brown rice is a whole grain with side hulls. These hulls are rich in many nutrients and stay intact even after cooking. White rice, on the other hand, loses its hulls during processing. This is one of the main reasons why brown is considered to be healthier than white rice. It is important, therefore, to know how to cook brown rice properly. If done incorrectly, many nutrients will be lost. You may also convert it into a meal later on. Chicken Teriyaki, Brown Rice, and Egg is a dish that I strongly suggest.
How to Cook Brown Rice on Stove top
Because brown rice can be firm, it is advisable to soak it for 40-45 minutes to make it softer.
Pour 1 cup brown rice into a large pot and cover with 2 cups water. Bring to a rapid boil and reduce heat to simmer for 40-50 minutes. Make sure lid is tightly closed.
Cook until rice is tender or the water is almost finished. Check regularly to prevent burning it.
How to Cook Brown Rice in Oven
Set the oven to 375 F while rinsing the rice under cold water.
Pour 1 cup brown rice into a moderately deep baking dish and add a tablespoon of butter and salt respectively.
Boil 2 cups of water and pour it over the brown rice. Stir to mix ingredients and bake for 1 hour or until tender.
How to Cook Brown Rice in Microwave
Add 2 cups of water to every cup of brown rice into a microwave-compatible dish.
Cook for 10-12 minutes uncovered first on full power, then remove the cover and continue to cook at half the power for 30-35 minutes. Check for tenderness and serve.
For those looking for healthier staple foods, brown rice is an excellent option. It is nutrient-rich, fibrous and diabetic-friendly. Cook brown rice the right way and both your body and palate will be handsomely rewarded.