Brown Rice


According to World Health Foods,

here are some of the ways in which

the nutrients supplied

by BROWN RICE can make an

important difference in your health:


Just one cup of brown rice will provide you with 88.0% of the daily value for manganese.

Magnesium (helps regulate nerve and muscle tone by balancing the action of calcium), another nutrient for which brown rice is a good source. It has been shown in studies to be helpful for reducing the severity of asthma, lowering high blood pressure, reducing the frequency of migraine headaches, and reducing the risk of heart attack and stroke.

People eating Brown Rice do not put on weight!

The high percentage of fiber and lecithin content present in it doesn't change much into Carbohydrates. Where as the white rice devoid of these contents makes you fat quickly.

Woah - good to know!

For people worried about colon cancer risk, brown rice packs a double punch by being a concentrated source of the fiber needed to minimize the amount of time cancer-causing substances spend in contact with colon cells.

It is a very good source of selenium, a trace mineral, that has been shown to substantially reduce the risk of colon cancer!

The oil in whole brown rice lowers cholesterol!

Eating a serving of whole grains, such as brown rice, at least 6 times each week, is an especially good idea for postmenopausal women with high cholesterol, high blood pressure,
or other signs of cardiovascular disease (CVD).


A diet rich in fiber from whole grains, such as brown rice, and fruit,

offer significant protection against breast cancer for pre-menopausal women

and can help women avoid gallstones!


This particular info is taken from

Scroll over “Good for you”, and see "Knowledge Center". Click on "Start Exploring" which will take you to the topic of “Why Eat Brown Rice” (among many other very informative topics) and read! There are tons of other sites, studies, etc. that will also provide excellent “further” reading if you’re interested; just google!)


Brown Rice ~ 1: 2 …..45 minutes (pressure cooker - 14 minutes)

Gluten free.... and 4 grams of fiber per 1/2 cup.

White rice – is primarily a starch; but brown rice "retains its oil rich germ" and bran, and is packed with vitamins. Because of the essential fatty acids, it has a 6 months - 2 year shelf life, so USE AND ROTATE! These oils quickly go rancid as they oxidize. Brown rice will keep longer (towards the 2 year mark) in the frig if you have the room.

Brown rice has over fifteen times the amount of vitamin E as white rice.


What goes well with Brown Rice

(of course just about anything would, it’s your personal tastes)

*Reheat with milk (made from dry milk powder), cinnamon and nutmeg, raisins and honey.

*Cook Brown Rice, then add chopped cilantro and squeezes of lime juce.

*Reconstitute FD carrots, red or mixed peppers and zucchini and add to brown rice.

*Add 3 cups cooked brown rice and 1 cup cooked Quinoa and bean sprouts

*Add onion and/or garlic while cooking, or add afterwards and season with soy sauce, if desired.

*Eat with beans and salsa.


Oven Baked Brown Rice

1 1/2 cups Brown rice (uncooked)
2 1/2 - 2 1/3 cups Water or Broth
1 T  oil
1/2 tsp salt

Heat the oven to 375º F.

Place the rice, salt, and oil in the oven safe dish (like a 8 x 8) or pot, then pour boiling water over it.

Cover the container tightly with foil, or use a tightly fitting lid, and bake for one hour (or until tender).  Make sure the foil is covered tightly around the dish so no steam escapes.

Remove baking dish from oven, uncover, fluff with fork.





Copyright 2012 for personal use only