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Brown Rice

Nutritional Information:
Like other rice, brown rice generates energy and promotes good digestion when prepared by soaking.  It quenches thirst, relieves mental depression, and stops diarrhea that's been caused by spleen-pancreas deficiency.  White rice, however, digests more quickly than brown rice.  

Brown rice is the highest of all the grains in B vitamins, but somewhat lower than others in protein.  It contains iron, vitamin E, amino acids, and linoleic acid.  Short-grain brown rice contains less proteins but more minerals and is heartier and more strengthening than the long-grain.  Like other whole grain rices, brown rice has its bran layers intact and therefore all its nutrients are present and accounted for.  Furthermore, the bran protects the germ's fragile fatty acids.  Brown rice is also low in Saturated Fat, very low in Cholesterol and Sodium, and a good source of Manganese.
 
For soaking and other preparation of brown rice see Millet and Traditional Grain Preperation for Better Health

Fun Food Facts:
Do you not know what to do with rice? Does the prospect of plain, boiled rice as the mainstay of your meal seem frightening?  Brown Rice has an almost nutty smell and taste good enough to have plain or with butter or another oil or soy sauce drizzled over.  For a satisfying light meal, add a few steamed, stir-fried or roasted vegetables.  For a full protein complement add legumes or a simple sauce made with cashew or almond butter or tahini. 

Rice generally triples in quantity from raw to cooked.  One serving is usually 1/3 to 1/2 raw rice depending on appetite.

Simple from Scratch

Wash the rice until the rinse water is clear.  Brown Rice requires more water and cooking time than white rice.  Water is a 2.5 or even 3 to 1 ration.  (Pre-soaking makes a softer and more digestible rice; drain and add the same water ratio as above.) To cook the rice, bring to a boil and simmer 40 minutes.  Works well in a crock pot too.

Recipes
10 Minute Leftover Rice One-pot Meal:

If you have plain leftover rice:
Stir-fry in ghee or oil: turmeric, cumin, cayenne. Stir in rice and heat up.  Pour in an equal amount of plain yogurt. Heat till hot but do not boil. If you throw some salad greens on top, steamed broccoli, etc. you have a complete meal!


Brown rice, tofu and eggs (from THE PREGNANCY COOKBOOK)

1 tablespoon peanut oil
1 1-inch piece gingerroot, peeled and finely chopped
1 medium red bell pepper, cored, seeded and diced
6 ounces snow peas, strings removed and sliced into thirds
4 scallions, trimmed and thinly sliced, white and green parts separated
2 tablespoons tamari
2 teaspoons sesame oil
1 teaspoon sugar
3 cups cooked brown rice
10 ounces tofu, roughly chopped
2 eggs, well beaten
Pepper to taste

1. Heat the peanut oil in a Dutch oven over medium heat. Add the
gingerroot, and saute it, stirring it often, until it is fragrant. Add
the red bell pepper and saute it, stirring it often, until it begins to
soften. Add the snow peas and the white part of the scallions, and saute them until the snow peas turn bright green. Add the tamari, sesame oil and sugar.
2. Add the rice and stir the ingredients well. Add the tofu, and
continue to stir the ingredients until they are mixed.
3. Add the eggs, and stir them until they have set. Stir in the green
part of the scallions. Season the dish with the pepper.

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