Photo attribution: 

Flickr: Puck777


Photo attribution: 

Flickr: cookbookman17


Photo attribution: 

Flickr: ttarvind

Foods Included

Brown rice, Wild rice, White rice


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.

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.  



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