Photo credits (left to right): Photo credits (top to bottom): Flickr: Puck777; Flickr: cookbookman17; Flickr: ttarvind
Foods Included
Brown rice, Wild rice, White rice
Description
Brown rice is a better choice than white rice because it still has the fiber and nutrients intact. When rice is processed to make white rice, the bran and germ are removed. The germ and bran are the most nutrient-rich parts of the rice and the highest in fiber. Wild rice is more chewy than brown or white rice, but is another great choice over white rice.
Buy It
Brown and wild rice can be purchased in packages or found in bulk bins.
Bulk bins tend to be less expensive than packaged since you're not paying for the packaging materials.
For packaged rice, choose the store brand version rather than a name brand to save money.
Store It
Store brown rice in an airtight container in the fridge or freezer to reduce spoiling
Cook It
Brown rice:
Ratio: 1 cup of rice to 2.5 cups of water; yield: 3 cups.
In a large saucepan, bring rice and liquid to a boil. Reduce heat to low and simmer, covered, until tender and most of the liquid has been absorbed, 40-50 minutes. Let stand 5 minutes, then fluff with a fork.
Wild rice:
Ratio: 1 cup of rice to 4 cups of water; yield: 2-2.5 cups.
In a large saucepan, cook rice in lightly salted boiling water until tender, 45-55 minutes. Drain. After rice is done cooking, let it sit for 5 minutes with the lid on before eating.
White rice (long-grain):
Ratio: 1 cup of rice to 2 cups of water; yield: 3 cups.
In a large saucepan, bring rice and liquid to a boil. Reduce heat to low and simmer, covered, 18-20 minutes. Let stand 3-5 minutes, then fluff with a fork.
White rice (medium-grain):
Ratio: 1 cup of rice to 1.25 cups of water; yield: 3 cups.
In a large saucepan, bring rice and liquid to a boil. Reduce heat to low and simmer, covered, 18-20 minutes. Let stand 3-5 minutes, then fluff with a fork.
Why It's Great
Unlike white rice, brown rice still has the germ and bran intact, which preserves many nutrients and keeps you feeling full longer than white rice.
B Vitamins helps our cells grow and stay healthy.
Fiber helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to keep our hearts healthy too.
Iron is essential for red blood cells and muscles.
Manganese helps to keep our bones and nervous system healthy.
Zinc is important for a healthy immune system and for healing wounds.
