Nutrition
By Nancy Adler
Brown rice provides many vitamins and minerals, such as calcium and iron. Brown rice is rich in phenols and flavonoids, two types of antioxidants that help reduce damage to the cells and the risk of premature aging.
Enjoy brown rice as a whole grain only a few times a week. Even if organically grown, all rice can still contain some arsenic. Swap out rice for low arsenic grains quinoa, barley, buckwheat and millet. Brown rice also contains an antinutrient known as physic acid, or phytate, that makes it more difficult to digest. While phytic acid may offer some health benefits, it also reduces your body’s ability to absorb iron and zinc from foods.
Whole grains like oatmeal, brown rice, whole wheat bread, and other unrefined grains tend to be high in fiber. Fiber helps to fight inflammation.
Brown rice has a higher nutritional value and more health benefits than white rice. There are several reasons why it deserves to be known as a “superfood.” Brown rice is considered a whole grain as it preserves all of its original goodness.
The challenge with cooking brown rice is that it has a harder hull than white rice. This hull is a nutritious bran layer that is left on during mulling. So all too often, brown rice will get overcooked. It may have a mushy surface with cooked insides. Alternatively, the surface might seem perfect, yet the rice will be hard and uncooked inside. Brown rice can take up to 45 minutes to cook fully. The correct cook time and water ratio depend on the cooking method you use. Properly cooked rice should have a slightly chewy consistency. Overcooked rice will be hard and crunchy.
Please enjoy my recipe from my cookbook, “Nancy’s Recipes for Life,” available in my Linwood office location and Capellas Oil and Vinegar store in Ocean City. The cookbook makes a great stocking stuffer!
Foolproof Oven-Baked Brown Rice
Ingredients:
1 1/2 cups organic brown rice (uncooked)
2 1/2 cups water
2 teaspoons of olive oil
1 teaspoon of salt
Directions:
Preheat the oven to 375 F𝇈 and move a rack to the middle position.
Spread the rice into an 8-inch square, glass baking dish.
In a covered saucepan on the stove, bring the water and oil to a boil over high heat.
Once it begins to boil, stir in the salt and pour over the rice.
Cover the baking dish tightly with a double layer of foil.
Bake for one hour until tender. Remove from the oven and uncover.
Fluff the rice with a fork, then cover it with a clean kitchen towel.
Let rice stand for 5 minutes.
Uncover for another 5 minutes, then serve immediately.
Nutritional information:
Fat: 1.7 grams
Carbohydrates: 22.9 grams
Calories: 117.2
Protein: 2.3 grams
Serves 3
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at ww.nancyadlernutrition.com (609)653-4900. Nancy is the Recipient of the Best of The Press 2020, 2021, and 2022 Gold Award. You may listen to Nancy every Saturday at 11 am Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND and 92.3 the station is fm
