What About Whole Grain Rice?
Everyone knows that they are supposed to eat whole grains and yet few people do when it comes to rice.
Most people eat the not so nutritious white rice. White rice lacks the bran and germ and therefore most of the vitamins, minerals and good fats that are found in rice.
It is generally considered more tender and delicate but whole grain rice can be fluffy and tender if cooked to proper doneness.
Brown Rice & Wild Rice Are Whole Grain
Brown rice retains the bran that surrounds the kernel, making it chewier, nuttier, and richer in nutrients.
It does take longer to cook whole grain rice recipes but really is not any harder to cook than white rice. Just bring your water to a boil and the rice and wait 45 minutes instead of 10 minutes.
Whole Grain Rice More Nutritious
Not only is whole grain rice more nutritious than white rice on a per serving basis, there are fewer calories and fewer carbs as well as more fiber.
Both wild and brown rices have the good fats and have been found to improve blood serum levels. Whole grain rice should be a part of every healthy diet.
There is absolutely no reason to eat white rice!
Whole Grain Rice & Beans Recipe
Try this easy whole grain (brown) rice and beans. It is easy to make and easy to eat! Your family will not know it is whole grain!
1 1/2 cup brown rice
1 Tbsp olive oil
2 sticks celery-diced
1/2 cup onion-diced
2 cloves fresh garlic -pressed
1 small jalapeno pepper-minced (remove seeds) OR a 4 oz can diced green chili peppers
1/2 tsp. ground cumin
1/2 tsp. dried thyme leaf
1 tsp. salt
2 3/4 cup water or broth-boiling
15 oz can cut tomatoes
15 oz can kidney beans- drained and rinsed
1/2 tsp. dry parsley
- Prepare all the ingredients
- Rinse the rice under cold water and set aside to drain.
- Heat oil on medium heat in a large skillet or sauce pot.
- Put the rice in the pan and stir until all kernels are coated in oil.
- Add all other ingredients and bring to a boil.
- Cover and cook for on low for 45 minutes. Add more water if needed.
- Stir in the beans for the last 15 minutes of cooking
- Stir in the parsley and serve immediately
Other Whole Grain Rice Choices
Start putting as much focus on the whole grains when it comes to rice as you do when it comes to your breads.
In addition to wild and brown rice start adding some of these other types of whole grain rice choices:
- Red Rice
- Bhutanese Red Rice
- Black Japonica