Wednesday, 23 March 2016

Brown Rice

Today's topic is brown rice. This is one of the most popular transitions,  healthier diet. This grain is accessible for all and nutritious. Brown rice is the grain that contains the highest value of vitamin B from all grains, it contains iron, vitamin E and is high in fiber. This promotes a healthy digestion, helps balance blood sugar and controls the mood swings among many other benefits. When buying brown rice look for grains that still have green grains and preferably organic. To store it is recommended that you use a glass jar and an air tight lid.
When preparing leave it soaking in water for at least 8 hours. Never use this water, but wash it well before cooking. Soaking the rice not only makes the cooking time quicker, but will eliminates phytic acid, which in turn can cause discomfort to the digestive system and can prevent some absorption of magnesium, iron and minerals. Here is a basic recipe:

Brown Rice
• 1 cup brown rice
• 2 cups water or low sodium broth
• Seasonings to taste
• Salt
1.Rinse rice in a strainer with cold water and let it drain.
2. Place all ingredients in a pot and cover. Option: You can sauté a minced garlic or onions with a little coconut oil before adding the water.
3. Bring to a boil, then lower heat. Add salt to taste.
4. Cover and let simmer for 50 minutes. If you are not familiar with brown rice, check 10 minutes before the time.
5. Remove from the heat and let stand 10 minutes.
6. Stir with a fork and serve.
Until next time. 
Cecilia Fernandes


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