How to cook brown rice correctly, fluffy

Diets using brown rice will help you lose weight without giving up your usual foods. Other names for the cereal are brown rice.

This is an ordinary variety of cereal, the seeds of which have been cleared of the outer coarse husk, but have not been polished to remove the inner shell. This changes the color of the grain and its taste, which takes on a bready hue.

The vast majority of valuable substances are concentrated in the shell; fiber, vitamins and minerals are found here. Therefore, brown cereals are superior to polished white rice in terms of benefits for the body.

Benefits for weight loss

The benefits of brown rice for weight loss consist of several features of the grain related to its chemical composition.

The role of fiber

The high fiber content of coated cereals provides many benefits:

The intestinal microflora is normalized.
Bowel movements become regular.
The risk of intestinal cancer is reduced because fiber removes harmful substances from the body.
Blood cholesterol levels are reduced.
The feeling of fullness is maintained for a long time, which helps reduce daily food intake.

The role of carbohydrates and minerals

Brown rice is the leader among grains in the content of complex carbohydrates that supply energy to the body. These substances are absorbed slowly, i.e. have a low glycemic index. This means that blood glucose levels are maintained at a certain level for a long time. This quality is especially important for people suffering from diabetes, as well as for those who want to get rid of extra pounds and keep themselves in excellent athletic shape.

Brown rice contains some trace elements and vitamins B1, B5 and B6, which stimulate the synthesis of serotonin (the hormone of happiness) in the brain.” The lack of this substance causes depression, which is so familiar to modern people. In addition, many people are familiar with compulsive overeating - when you want to “eat up” delicious food for any reason. Eating brown rice will help cope with the problem. A normal level of serotonin adds confidence in achieving the desired effect, optimism and concentration of will to move towards your goal.

The shell contains manganese, which is involved in the production of energy from carbohydrates and proteins. This prevents the deposition of fat accumulation in tissues. This product contains magnesium, which has a positive effect on the functioning of the myocardium. Brown rice also contains quite a lot of:

magnesium, which has a positive effect on myocardial function;
phosphorus, which strengthens tooth enamel and bone tissue.

Cooking in a slow cooker or double boiler

A multicooker and a steamer are unique household appliances. With their help, cooking brown rice is easy, and the results are excellent. Here are some tips on how to properly cook brown rice in these “miracle pots.”

The process of preparing cereals is no different. After washing and soaking, transfer the rice to a multi- or steamer bowl. The multicooker has a “Rice” and/or “Pilaf” mode. That's what we need. We turn it on and wait for the ready signal.

All models of steamers have a container for boiling rice. Pour a small amount of water into it. Due to the hardness of the grains, you will have to add very little water to the same bowl; steam alone will not be enough. Half an hour in the steamer and the rice is ready.

Now you know all the secrets of how to cook brown rice correctly. Bon appetit and be healthy!

Harm

When considering the question of how brown rice is useful for weight loss, it should be noted that sometimes its use can be harmful:

It is necessary to take into account medical contraindications in the form of a tendency to constipation.
Long-term consumption of brown rice, especially in mono-diets, can provoke spastic contractions of the intestines.
If the opened package is stored improperly, rice may go rancid due to contact of the fats contained in the shell with air. Leftover cereal should be stored in the refrigerator for no longer than five months.

Consultation with a doctor is necessary for anyone who chooses brown rice for weight loss.

Pilaf recipe

The easiest way to prepare brown rice is the classic recipe.

It uses pork fillet and a large amount of vegetables.

Ingredients

For the dish you need to take:

pork (pulp) – half a kilo;
brown rice - half a kilo;
carrots - half a kilo;
white onion – 2 large heads;
garlic – 2 heads;
oil – 130-150 ml;
salt, cumin.

Step-by-step cooking process

The cooking process includes several stages:

Rice must be thoroughly washed and soaked in ice water for half an hour.
Onions and carrots need to be peeled and then chopped into medium-sized pieces. For example, onions - in rings, carrots - in cubes.
Oil is poured into a cauldron or thick-walled frying pan with high sides. It is thoroughly heated, after which the onion is poured into the fat. It is fried until golden brown.
The meat pulp must be cut into neat small cubes. Then add it to the onion.
When the pork is browned on one side, you can stir it and add carrots. Then fry for another 7-8 minutes. During this time, the carrot pieces should soften thoroughly.
At the next stage, filtered water is poured into the pan with meat and vegetables. You will need about ½ liter of liquid. Whole garlic heads are inserted into the middle of the mass. Only the top layer of husk needs to be removed from them.
A couple of minutes after the liquid begins to actively boil, the garlic can be removed from the container and set aside.
Next, pour the prepared rice into a frying pan with water, meat and vegetables, add rice and cumin rubbed with your fingers. The cereal needs to be carefully leveled. The liquid should cover it lightly.
The meal will take a quarter of an hour to prepare. Then you can stick the garlic heads back into the rice.

It remains to simmer the pilaf on low heat under the lid for about half an hour. During this time, the rice should soften thoroughly. It should be served with peeled garlic cloves (already soft and ready).

Choice

In order for efforts to lose excess weight to be effective, it is necessary to take a responsible approach to the conditions of dietary treatment. You need to start by selecting the cereal that really has a beneficial effect without causing a health hazard:

Suppliers of rice in Russia are China, the countries of Indochina and the Krasnodar region. According to the Genescan laboratory from Germany, 2/3 of Chinese rice is a genetically modified product.
Most varieties of brown rice have a shelf life of one year. The date of manufacture is indicated on the package. Therefore, we be sure to pay attention to this important information.
The packaging often indicates not the country of manufacture, but the supplier company, which makes it difficult to determine the origin of the cereal. It is better to use brown rice for weight loss, which is packaged in the country where it grows. It has better taste and is more healthy. When transported in ship holds, products are treated with pesticides against pests. To improve the presentation, the cereal is polished with talcum powder and treated with synthetic vitamins. All these tricks do not benefit the body.

Therefore, it is better to choose pure and affordable Krasnodar brown rice “Agro-Alliance”, which is produced from the Regul variety. The benefits of such brown rice for weight loss will manifest themselves after several preparations of this valuable product.

With spinach

It is imperative to choose fresh spinach for this dish. Frozen greens will not work.

Ingredients

For the dish you need to take:

brown rice – 90-100 g;
spinach – 370-400 g;
vegetable broth – 70-80 ml;
onion – 1 head;
ginger (fresh, grated) – 12-15 g;
cumin – 1 tsp;
garlic – 5-6 cloves;
cashews (peeled) – 70 g;
salt pepper.

Step-by-step cooking process

The cooking process includes several stages:

The garlic should be peeled and processed with a fine grater (or passed through a press).
Then mix with grated ginger, add oil and cook in a frying pan over high heat for 3 minutes.
Next, you need to add cumin and rice to the mass, pour hot broth over everything and simmer under the lid over low heat. This process will take just under half an hour. Be sure to mix the ingredients once.
When the rice is already removed from the heat, it should be left to steep under the lid for another 10-12 minutes.
Spinach should be washed, dried, and coarsely chopped with a sharp knife. Then mix with hot brewed rice. All that remains is to salt and pepper the dish to taste.

The treat is served hot. It is laid out in portions and sprinkled with chopped cashew nuts on top.

Recommendations

You need to know how to cook dietary rice. Here are a few secrets on how to properly cook brown rice while dieting:

The cereal is washed several times in water and soaked for 25-30 minutes. There is another option - the cereal is scalded with boiling water and then soaked for 4-5 hours.
When cooking, take 1 cup of rice to 2 cups of water - if there is too much water, the grains can stick together, and if there is too little water, the porridge will turn out tough.
To obtain a tasty dietary product, it is important to know how to properly cook brown rice for weight loss. A dense shell lengthens the cooking time. After the water boils, at least 30 minutes should pass, up to a maximum of 45 minutes.
Additional light frying before cooking better reveals the bready flavor, but increases the calorie content.

The benefits of brown rice for weight loss will be more pronounced if the grain is not cooked, but consumed raw after long soaking. At the same time, vitamins are preserved, which are largely destroyed when heated. But such a diet puts a lot of stress on the digestive system. The diet should include fruits, vegetables, low-calorie chicken breast and drink at least 2 liters of liquid per day.

The diet should be supplemented with fitness, race walking, and running. The result depends on perseverance, portion size and the chosen diet.

What is this product

Before reaching store shelves, rice may go through various stages of processing. If the entire shell is peeled off and polished to a white core, the end result is the usual white rice, devoid of almost all valuable substances. If only the yellow outer shell is removed from the grains, and the brown bran and germ are left, the result is a brown cereal. The color of the grains may vary, but will always be in the brown range. When cooked, such cereals have an unusual, slightly nutty taste.

Diet options

The use of strict and gentle diets, as well as fasting days, is practiced.

Strict. For 3-7 days, it is allowed to eat 3 tablespoons of boiled brown rice 6 times a day without oil, salt and sugar. Addition: vegetables and unsweetened fruits. Meat and fish are prohibited.
Gentle. For 2 weeks, eat low-calorie foods without added sugar and fat for breakfast and lunch. For dinner - a glass of steamed or boiled brown rice without salt.
Fasting day. 1 day a week, eat a handful of boiled rice in 5 meals without any additives.

Not all people can easily tolerate such a diet. Therefore, before going on a rice diet, it is better to consult a doctor. It is optimal to include brown rice on a regular basis in your diet, which should be varied.

How much weight can you lose?

Each body is individual, and it is quite difficult to say exactly how many kilograms you can lose by following a brown rice diet. With a weekly diet, you can lose 2–5 kg without much effort.

If you stick to your usual diet and eat rice once daily (during breakfast or dinner), you can lose 2 kg. It is necessary to take into account the initial weight of the person losing weight, his age, hormonal diseases and body characteristics (including genetic characteristics).

In most cases, you can lose 3–4 kg in 4 weeks. For greater efficiency, it is recommended to supplement the rice menu with physical exercises to speed up metabolic processes in the body and to ensure that the body acquires a toned shape.

Cooking methods

Cereals for dietary nutrition can be prepared using methods that are conventionally divided into those that require heat treatment and those that do not.

Pilaf in a multicooker with chicken breast and fat-burning seasonings: pour 200 g of cereal with a glass of water and cook on the “Buckwheat” mode.
Porridge in the microwave: Pour the cereal into a microwave-safe container until it is covered with water. At a power of 800, stand for 10 minutes under a loosely closed lid and do not open the door for another 10 minutes to allow the rice to steam.
Porridge in the oven: pour a glass of cereal soaked in the evening with 2 glasses of water and keep in the oven for 45 minutes at 180ºC.
In a double boiler, rice, soaked with water in a ratio of 1:2, is kept for half an hour.
To cook on the stove, boil rice soaked overnight for 10 minutes, drain the water and add cold water, after 15 minutes of cooking, wrap it up for steaming.

Recipes without heat treatment:

Raw. A tablespoon of cereal is poured into a glass of water, which must be changed daily for 5 days.
Sprouted. Cover the grains with water and wait for white sprouts to appear.

In both options, chew the swollen grains when you feel hungry.

With turkey

The calorie content of this type of treat is approximately 76.2 kcal per 100 g.

And his BJU:

BJU	Value in g (per 100 g)
Squirrels	1,5
Fats	0,6
Carbohydrates	14,7

Ingredients

For the dish you need to take:

brown rice - 1 full glass;
leek – 1 pc.;
vegetable oil (any) – 30-40 ml;
green peas (frozen) – 1 tbsp.;
soy sauce – 60 ml;
fine salt – ½ tsp;
turkey fillet – 300-330 g;
celery (stem) – 80 g;
garlic – 3-4 cloves;
a mixture of colored ground peppers.

Step-by-step cooking process

The cooking process includes several stages:

The rice must be thoroughly washed, then poured with clean salted water and cooked until cooked (according to the instructions on the package).
Fry the turkey in a large amount of vegetable oil in a frying pan. First, the poultry fillet is washed, dried and chopped into small cubes.
After a couple of minutes of frying, you can add leeks, cut into thin rings, to the turkey.
When the bird is covered with a light golden brown crust, you can add frozen peas and chopped celery to it.
Cook the dish for 7-8 minutes, stirring frequently. When the peas soften, add chopped garlic to the rest of the ingredients. And after another 1 minute. add salt, soy sauce, peppers.
All that remains is to distribute the pre-cooked rice on top, mix everything and heat the food together. The cereal should have time to soak in the sauce from the pan.

Serve the dish deliciously freshly prepared. The treat is laid out on portioned plates. It is worth decorating it with fresh herbs.

What is rice like?

The whole variety of rice varieties is divided into two branches:

long, thin - Indian origin;
short and roundish - of Japanese origin.

In this case, rice grains vary in color from white to black. There are yellow, red, beige, and purple varieties of rice, and almost each of them is also divided into sticky and non-sticky. All these varietal nuances are extremely important during its culinary processing.

Do I need to soak rice? Fry the rice raw or boil it immediately. What to cook in: water, milk, steam or a combination of different media. All these subtleties can practically baffle the average cook.

The nutritional value

Minerals:

Name	Contents per 100 grams	% of daily value
Calcium	28	3
Potassium	115	2
Magnesium	25	7
Phosphorus	115	16
Manganese	1.09	52
Zinc	1.09	11
Iron	0.8	6

Vitamins:

Name	Contents per 100 grams	% of daily value
Thiamine (B1)	0.07	6
Riboflavin (B2)	0.01	1
Niacin (B3)	1.62	11
Pantothenic acid (B5)	1.01	20
Pyridoxine (B6)	0.16	13

100g of brown rice contains 331Kcal. This represents 22% of the daily caloric intake for an adult.

Main conclusions

Brown (brown) rice is an excellent dietary product that is healthier than the white version. Low-calorie soups and hot dishes can be prepared using unpolished grains. Useful properties of wild rice:

saturates the body and satisfies the feeling of hunger by quickly filling the stomach cavity;
reduces acidity and helps prevent diarrhea;
improves memory, thinking skills and overall concentration, eases mental stress;
Due to the increased magnesium content, it protects the body from stress manifestations that are characteristic of any diet.

Unpolished rice dishes can be supplemented with simple foods: various vegetables, herbs, lean meat and seafood. This side dish will diversify any diet or become the basis for a fasting day.

What kind of rice dishes do you like? Share proven recipes with dietary ingredients.