The process that produces brown rice removes only the outermost layer, the hull, of the rice kernel and is the least damaging to its nutritional value. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids.
The health benefits of brown rice are largely due to it being a whole grain. The fiber in brown rice helps lower cholesterol, moves waste through the digestive tract, promotes fullness, and may help prevent the formation of blood clots. Brown rice is considered a low "glycemic index" food.
Heat up cooked rice with milk or soymilk. Add in cinnamon, nutmeg, raisins and honey for a delicious rice pudding.
Make homemade vegetable sushi rolls by wrapping brown rice and your favorite vegetables in sheets of well-moistened nori.
Use rice leftovers for cold rice salads that are great for on-the-go lunches. Be creative and add either chicken or tofu plus your favorite vegetables, nuts, herbs and spices.
For a simple yet delicious lunch or dinner entrée, serve beans and rice accompanied by the vegetables of your choice.
Rice as a side dish need not be served plain - spruce it up with the toppings of your choice. Some of our favorites include nuts, sesame seeds, healthy sautéed mushrooms, and scallions.
Place rice and chopped vegetables in a pita bread, top with your favorite dressing, and enjoy a quick and easy lunch meal.