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General Guidelines for Cooking Brown Rice

Benefits: White rice is a refined version of brown rice. Freshly harvested rice grains are encased in an inedible hull. Milling processes remove the hull to produce brown rice - it is brown because of an outer bran coating. This bran coating can be "polished" off under pressure, producing white rice.

Turning brown rice into white rice reduces its nutritional value! The refining destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, 50% of the manganese, 50% of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. Nutrients must be artificially added back into fully milled and polished white rice, making it “enriched” with vitamins B1, B3 and iron.

Because of the bran, brown rice is tougher than white rice. If the rice is too hard or chewy after following the rice-cooking guidelines, soak the rice for 15-30 minutes before cooking. Adjust soaking times as needed (over-soaking will lead to really mushy rice).

Method 1 Method 2

Options: Vegetables can be added to the rice to steam once the majority of the water has evaporated. Possible vegetables include carrots, celery, broccoli, cauliflower, sweet peppers, onions, garlic, etc. You can add fresh herbs and/or a very small amount of olive oil to the rice for flavouring.

Leftovers: Extra rice can be stored in an airtight container in the refrigerator for future meals. In the Chinese culture, fried rice is often made from leftover rice, diced vegetables, diced chicken and a very small amount of oil.