vegetable paella in a rustic white bowl atop a wooden surface with peanuts scattered in the background

Because of the outer bran, brown rice is less likely to clump together during cooking. This is especially advantageous for dishes like Spanish paella, where the grains should be distinct, rather than starchy or sticky. The key is to give the brown rice a little bit of a head start, partially...

Parboiling Reduces Arsenic and Preserves Nutrients in Rice

Arsenic is a naturally occurring element found in varying degrees in all soils and water, meaning that some foods, like rice, naturally contain low levels of arsenic depending on where and how it’s grown. Luckily, certain cooking and processing methods can dramatically decrease the level of arsenic rice. In this study, researchers found that parboiling your brown rice can remove up to 54% of unwanted heavy metals like arsenic from your rice (outperforming soaking or rinsing), and can also preserve important micronutrients such as zinc. You can achieve this at home by boiling your rice for 5 minutes and setting it aside for when you’re ready to cook it. You can also buy parboiled rice at the store.  
The Science of the Total Environment. 2021 Feb 10;755(Pt 2):143341. doi: 10.1016/j.scitotenv.2020.143341.(Menon M et al.)

brown rice risotto topped with sauteed chard and small seared scallops

This recipe uses 2 tricks to transform brown rice into a creamy risotto: 1) choosing a short grain (preferably sprouted) brown rice, and 2) parboiling the rice before beginning the risotto process.

Whole Grains Linked with Lower Risk of Type 2 Diabetes

In a large study of nearly 200,000 US adults, those eating whole grains most frequently had a 29% lower risk of developing type 2 diabetes across the approximately 30-year study period than those rarely or never eating whole grains, even after adjusting for other lifestyle factors. When looking at specific whole grain foods, common foods like whole grain breakfast cereal, oatmeal, whole grain bread, and brown rice were all linked with a lower risk of type 2 diabetes. The exception was popcorn, which was linked with a higher risk of type 2 diabetes when eaten more than once per day, perhaps due to its association with butter sauces or sugary flavorings.
BMJ. 2020 Jul 8;370:m2206. doi: 10.1136/bmj.m2206. (Hu Y et al.)

chicken tikka masala on a plate

This slow cooker-friendly recipe is a mashup between two of our favorite Indian recipes: Chicken Tikka Masala, a creamy, tomato-based chicken dish; and chana saag, a fragrant, spiced chickpea and greens dish. 

Millet-based Lunches Improve Health in Indian Children

Millet is a whole grain that has a rich history throughout India. However, in recent times, millet has been displaced by refined grains like white rice. In this study, researchers introduced millet-based lunches at 2 schools in Karnataka, India, and then compared the health outcomes of those 136 students to 102 students at 2 schools who ate their regular fortified rice-based lunches for 3 months. Those in the millet group significantly improved stunting (an important measure of growth and development) and BMI, while the rice group did not. Additionally, all of the millet meals had high acceptability, with the most popular ones being finger millet ildi (a steam cooked fermented savory cake), little and pearl millet bisi belle bath (a millet-lentil hot meal), and upma (a pearl and little millet-vegetable meal).
Nutrients. 2019 Sep 3;11(9). pii: E2077. doi: 10.3390/nu11092077.(Anitha S et al.)

stir fried whole grain noodles with kale, mushrooms, and tempeh

Tempeh is a fermented tofu product that is traditional to Indonesia. When served crumbled and stir fried in this recipe, it takes on a hearty, almost meaty texture.

Vegetable Enchilada Rice Bake

Nothing beats making your own enchilada sauce from scratch. The rice in this recipe is infused with a wonderful blend of spicy, smoky, and sweet flavors....

Sprouted Fried Brown Rice

According the America’s Test Kitchen, brown rice has several advantages in fried rice dishes. The bran layer prevents freshly cooked brown rice from clumping, and because it acts as a nonstick coating on each grain, brown rice requires far less oil in the frying stage....

Mediterranean Chicken and Wild Rice Cups

These rice cups are super easy to make and work great as an appetizer, an accompaniment to soup, or as an easy-to-pack lunch on the go. 

Chicken Mloukhieh.jpg

Mloukhieh is a leafy green used in Lebanese and Egyptian cuisine. If you can’t find mloukhieh, substitute your favorite leafy green in this fragrant chicken stew. Serve with brown rice, or toasted whole grain bread, and a bright garnish of quick-pickled onions. ...

Kale and Shiitake Mushroom Bowl

The toastiness of the almonds and the warming flavor of the sage make this the perfect treat for a rainy day. ...


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