Preparing Brown Rice

Posted by on Nov 20, 2011 in grains | 0 comments

Brown rice is a super healthy grain, as it contains the most B vitamins of all the grains along with iron, vitamin E, amino acids, linoleic acid, and of course lots of heart healthy fiber.  I love it because it is also super easy for me to digest.  As one who is sensitive to gluten, this is a wonderful option for me to get complex carbohydrates, which give me lots of high quality energy for my active life.

Because brown rice contains phytic acid, it is important to rinse and soak the grain for 6-8 hours before cooking.  This process of rinsing and soaking will minimize the amount of phytic acid left in the cooked brown rice and also make it easier to digest.  If phytic acid is left in the brown rice, it will mix with calcium, magnesium, copper, iron, and zinc in the digestive system and prevent those valuable nutrients from being absorbed.

I like to prepare a large batch of brown rice at the beginning of each week to use in my recipes throughout the week.  These are the simple steps I take to prepare my brown rice.

  • Measure 2 cups brown rice.
  • Rinse the brown rice with filtered water.
  • Soak the brown rice for 6-8 hours in a glass container with enough filtered water to cover the rice.
  • Drain the rice and discard the soaking water.
  • Add the brown rice plus 4 cups filtered water to a pot with a lid and bring to a boil.
  • Reduce heat to low and simmer for 45-60 minutes.
  • Fluff the rice with a fork and serve or let cool and store in a glass container in the refrigerator for up to a week.
  • Makes 4-8 servings.
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