Upgrade Your Diet with Brown Rice

One of the easiest ways to start eating healthier is to add in more whole grains. Substituting Brown Rice for your normal white rice is super easy! It is true it can take a little longer to cook, but you can still use your normal rice cooker. It will ding when it’s ready just like white rice.

The processing to make brown rice only removes the hull of the kernel, so it retains tons more of its vitamins and minerals compared to white rice. When white rice is processed it loses over half of its vitamins B3, B1, and B6. It also loses 1/2 of the nutritional value of manganese, phosphorus, and iron. Not to mention it loses all of its dietary fiber and essential fatty acids.

Granted they are required to enrich it with some of the lost B vitamins and iron, but why not get it from the source instead? Don’t forget, B vitamins help us deal with stress.

You use the same ratio of 2 cups water to 1 cup brown rice. I would recommend starting out with brown basmati rice, or another long grain variety. It will be a little closer to the texture that you are used to. Plus it’s much fluffier!

I buy my brown rice in bulk at Costco. It’s less tempting to run out and get some white rice when I have 8 pounds of brown rice in my cabinet. Once you start using it more, you’ll learn to love it.

Here are a few recipes for you to try brown rice in:

• Sesame Brown Rice Salad with Shredded Chicken and Peanuts
  (with a veggie version too!)
• Asparagus and Mushroom Quiche with a Brown Rice Crust
• Asparagus and Brown Rice

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