Many people who make the shift to brown rices never look back. Chewier and nuttier in flavor than their refined white counterparts, brown rices are a wonderful thing.

Brown rice is brown because the nutritious outer bran layer is left intact. Have a look at these nutritional statistics from The World's Healthiest Foods website:

"...The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. Fully milled and polished white rice is required to be “enriched” with vitamins B1, B3 and iron...."

Black and red rices are considered whole grains or whole rices as well, so experiment through the spectrum. Overall these rices might not be as delicate or tender as white rice, but they are delicious and complex in their own right. Brown rices take longer to cook, with short and plump brown rice grains taking up to fifty minute to cook. Longer grains typically take less.

Recipe: Cilantro Lime Brown Rice:
This Cilantro Lime Rice is perfect under kabobs or as a side to black beans.

3 tablespoons extra-virgin olive oil
4 cloves garlic, minced
2 teaspoons of salt
2 cups medium grain brown rice, rinsed 2 or 3 times
4 cups of water or lightly flavored vegetable broth

zest of one lemon
juice of one lime
2 cups cilantro, washed and chopped
2 big handfuls of spinach, washed and chopped
6 green onions, chopped

In a large saucepan over medium-high heat cook the garlic in the olive oil with the salt. Saute for just a minute and then stir in the rice until it is lightly coated with oil begins to toasted a bit, just 2-3 minutes. Add in the water/broth and bring to a boil. Reduce the heat, cover, and simmer slowly for 30 minutes or until the rice is tender, Fluff with a fork and then stir in the zest, lime juice, cilantro, spinach, and onions. Combine thoroughly and then taste. Stir in more salt a pinch at a time if needed.

Serves 4 to 6 generously.

Comments (2) | June 21 - 11:51 AM

category: Recipes, Vegan / Veg, Whole Grains