Brown rice could be a superfood – a half cup of brown rice provides loads of nutrients, including 5% of your daily protein requirement, 8% of your daily fibre, slow-burning carbs and good amounts of the minerals iron, manganese, thiamin, niacin and folate. There are detox diets that revolve around brown rice; if you stick to brown rice, vegetables and pure water for a couple of days (cutting out caffeine, alcohol, wheat and dairy) you may notice big changes. After an initial ‘slump’ period of 24 – 48 hours you may well feel more energetic and vitalised.
Brown rice taste wonderful if you cook it correctly, but most people don’t know how to prepare it. Make sure you use good quality fresh brown rice. As it naturally contains oils, it can go rancid if stored for too long. Cooking it is very simple, once it’s started you can leave it and forget about it. So easy!
Either 1 ¾ cups rice to 3 cups of water (serves 3)
Or 2 1/3 cups rice to 4 cups of water (serves 4)
– Measure the uncooked rice into a sieve and wash thoroughly, picking out any funny looking bits.
– Drain, then rinse again just to be sure. Drain again and shake off excess water
– In a heavy bottomed big pot, heat a teaspoon of good quality oil. I like coconut oil.
– Sauté the drained rice, stirring constantly until it smells nutty.
– At the same time, boil the amount of water you need in a kettle.
– After a minute or two of heating and stirring the rice, add the boiling water. Be careful, as it may spit.
– Give it all a good stir and bring it to the boil.
– Now move the pot to your smallest burner on the lowest flame.
– Cook, covered with a tight lid for 45 minutes. Do not stir, and if it bubbles then it’s too hot.
– After 45 minutes turn the heat off and let it sit for another 15 minutes.
– Serve with stir fry, or simply on its own with a splash of good quality soy sauce, toasted seeds and wedge of lime.