Food of The Week: Brown Rice

6 Feb

Brown rice contrary to white rice contains all the fiber and nutrients. White rice is brown rice that has been processed, the outer bran is removed and with it most of the nutrients.

Brown rice helps control blood sugar. It is high in fiber and antioxidants. Contains vitamins B, K and E, magnesium, iron, calcium, niacin, selenium, manganese, potassium, zinc and protein. It is one of the most balanced foods.

Originally from Asia, now (rice) is the second most consumed grain in the world.

Brown rice is beneficial in diabetics, helps reduce excess fat and cholesterol and it is good for the immune, nervous and digestive systems.

Vegetable Brown Rice

(Serves 4)

  • 1 cup brown rice (soaked for at least 12 hours)
  • 1 carrot, diced
  • 1 bell pepper (red, green, orange or yellow), diced
  • 1 yellow onion, thinly sliced
  • 2 garlic cloves, peeled and minced
  • 2 celery stalks diced
  • 1 broccoli head, cut into small pieces
  • 2 baby bok choy, chopped
  • 1/2 cup tamari sauce
  • 2 tablespoons olive oil
  • 1 tablespoon sesame seed oil

Cook brown rice with 2 cups of water and a pinch of salt. Bring to a boil then reduce heat to simmer, cover and cook until liquid is absorbed.

Add garlic and onion to a large pan with olive oil. Sauté until onion is soft. Add carrot and sauté for 3 minutes. Add pepper, celery, broccoli, cook for another 5 minutes. Then add baby bok choy sauté for 2 minutes. Add rice and tamari sauce cook for 3 minutes and remove from heat. Add sesame seed oil and serve.

Enjoy!

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