3 Ways to Make Brown Rice Taste Really Good
Brown rice is always touted as a healthier alternative to white rice, but why?
Brown rice is a whole grain that comprises three separate parts: the bran, the endosperm, and the germ. Rice’s natural fiber, antioxidants, and vitamins are found within the bran and the germ, but these parts are stripped away in white rice. With little fiber or nutrients, white rice is processed by the body similar to how white flour or any other simple sugar would be. Per serving, brown rice is nutritionally superior with 43 percent more protein, 105 percent more fiber, and 425 percent more omega-3 fatty acids than white rice. Plus, eating brown can ramp up your metabolism.
These three creative brown rice recipes will make eating this complex carbohydrate a delight.
Traditional risotto is made with Arborio rice, an Italian, short-grain rice with a high starch content that develops a creamy consistency when cooked down with a stock or broth. This pumpkin risotto swaps in in brown rice in place of Arborio and uses canned pumpkin, pecans, and pepitas for an additional creaminess and crunch. The recipe calls for vegetable stock and coconut oil, making it completely vegan.
Gluten-Free Balsamic Zucchini Scones
Scones can be either savory or sweet, but this recipe, which calls for zucchini, balsamic vinegar, and brown rice flour, is the epitome of creativity. Brown rice flour can be purchased at most natural food stores, but it’s also simple enough to make in your own kitchen — just pour uncooked brown rice into a blender and pulse (a finer consistency is best for baked goods). At only 106 calories per serving, these scones are the perfect breakfast snack.
Brown Rice Quiche
Quiche can be a fast, make-ahead breakfast or lunch, but a buttery crust adds a lot of unnecessary calories. This recipe calls for a brown rice crust made of eggs, cooked brown rice, and Cheddar cheese, making for a heartier, more filling quiche.