Brown Rice – A Staple Ingredient

August 25, 2017

Brown rice is a whole grain with only the inedible outer hull removed. This whole grain is a good source of; magnesium, phosphorus, selenium, thiamine, niacin, vitamin B6, and manganese. It is also a high source of fiber. Unlike white rice which has had the germ and bran removed, which significantly decreases the nutritional value. There are many benefits to eating whole grains rich in fiber and other nutrients like magnesium.

Benefits of Brown Rice 

  • Brown rice can help prevent gallstones in women
  • Protective against childhood asthma
  • Works to protect against breast cancer
  • Reduces high levels of cholesterol
  • Lowers high blood pressure
  • Substantially lowers risk of type 2 diabetes
  • Phytonutrients equal to or higher than that of some vegetable and fruits
  • Significant cardiovascular benefits for post menopausal women
  • High in Manganese which helps energy production and antioxidant protection

Though I am not hear to rave about the many health benefits this yummy whole grain can provide but rather, some recipes and tips on how you can incorporate it into your week. When I make a pot of brown rice I always make extra! Let it cool and stick it in the fridge, or sometimes I will use some extra while it is still warm and press it into little cups in muffin tins and use those for breakfast the next morning. There are endless opportunities with how you can use brown rice and it is so simple and quick if you have some made up in the fridge already. Rice does not have to be just a boring side dish, though that is nice sometimes too.

Brown Veggie Fried Rice 

Ingredients 

  • 2 cups cooked rice
  • 2 medium or 3 smaller carrots
  • 1 onion (your choice)
  • 2 large celery stalks
  • 2 cloves garlic
  • 5 crimini mushrooms
  • Bouillon cube
  • Garlic powder
  • Cumin
  • Salt
  • Pepper
  • Dried basil
  • Dried parsley

Directions 

  • Set the rice aside until the end
  • Sometimes when I am cooking rice I add a bouillon cube in for some flavour
  • Chop up the veggies and fry them all together
  • Add the mushrooms and garlic at the end as they do not need much time
  • Season the veggies with with the suggested herbs and spices or try your own mix
  • At the end add the rice and stir it all together
  • Depending on your pan you may need some oil or butter to keep it from sticking
  • Serve and enjoy!

Brown Rice and Cabbage Greens

Ingredients 

  • Half of a Chinese cabbage
  • Bok Choy
  • 1 leek
  • Shallots or white onion
  • Celery
  • Garlic
  • Cooked brown rice

Directions 

  • Slice these veggies up nice and thin and fry all together
  • Sometimes the onion may take longer so you can do those first
  • Season with what you have in your cupboard like cumin, garlic power, salt, pepper, a touch of soy sauce, maybe a squeeze of some fresh lemon
  • Eat this over top of a bed of brown rice

Black Bean Burgers

Ingredients 

  • Leftovers from 3/4 cup cooked Brown Rice
  • 1/2 cup leftover Cabbage Greens
  • 1 Can of black beans
  • 1/4 cup oat flour or just uncooked oats
  • 1/4 cup walnuts
  • 1 tsp cumin
  • 1/2 tsp black pepper
  • 1/4 tsp salt
  • 1 tsp garlic powder
  • 1 tbsp veg oil of choice

Directions 

  • Add all ingredients into the blender and blend it together
  • Scoop it into a bowl so that it is easy to make some patties
  • Preheat the oven to 400 degrees fahrenheit
  • Bake on each side for 10-15 min
  • Serve on a bun or on a salad!

These are just a few options. Time to get creative and use it in other dishes as well! like stuffed peppers, or the brown rice cups I mentioned earlier for a breakfast choice. Simply take a spoon of cooked brown rice and press it to form the shape on the greased muffin tin, then bake it until it gets a little golden, then you can add some veggies and put a cracked egg in there, bake it a little longer and voila! Now you can see why brown rice is a staple in my kitchen.

About the Author

Caleigh Anne Clark

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Anne Wilson Schaef

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