Image by Martin Hetto from Pixabay
Brown rice is a powerhouse of nutrients. It is undoubtedly the unsung hero of grains, boasting a treasure trove of health benefits that will leave you craving for more! Unlike its pale, processed counterpart, brown rice retains its natural goodness, packed with fiber, minerals like magnesium and phosphorus, and a host of energizing B vitamins.
It not only satisfies your taste buds but also keeps your digestive system running like a well-oiled machine. With its high fiber content, brown rice works well against constipation and also helps you achieve weight management goals by keeping you feeling fuller for longer.
This nutritional powerhouse plays a heartwarming role by lowering LDL cholesterol levels, safeguarding your heart from unwanted surprises. Plus, with its arsenal of antioxidants, brown rice fights off free radicals, protecting your body from oxidative stress and inflammation.
But the questions arises – how do we use it effectively as its nutty texture makes it tough to eat daily. Well, we’ve got you covered with the best recipes with brown rice!
1. Mexican Bean Rice
What You Will Need
- Brown rice – ½ Cup cooked
- Spring Onion – 1 bulb
- Tomato – 1
- Rajma or baked beans – 1 Cup
- Green chilli – 1
- Salt & pepper according to taste
- Tomato ketchup – 4 Tsp
- Vinegar – ½ Tsp
- Oil – 1 Tsp
How To Prepare
- Heat oil in a vessel and sauté the chopped onion bulb
- Add Chopped chilli & tomato & sauté for 5-10mins
- Add the cooked brown rice, baked beans and mix well
- Add all other sauces & stir well
- Garnish with spring onion greens & Serve hot
2. Fenugreek Leaves (Methi) Brown Rice
What You Will Need
- Brown rice – ½ cup cooked
- Methi (fenugreek leaves) – 1/2 bunch
- Tomato – 1
- Black Gram (Urad dal) & Bengal Gram (Chana dal) – 1 tsp each
- Whole pepper – 2
- Bay leaf – 1
- Onion – 1
- Green chilli – 1
- Salt & pepper according to taste
- Tamarind pulp – 2 Tsp
- Oil – 1 Tsp
How To Prepare
- Heat oil in a vessel, sauté chopped onion, whole spices (masala) and the Black and Bengal grams
- Add Chopped chilli, tomato and sauté for 5-10mins
- Add chopped Fenugreek leaves, tamarind pulp and mix well
- Add cooked brown rice & stir well. Cook for 10-15mins
- Serve it with a chilled cup of curd.
3. Stir-Fried Brown Rice (1 portion)
What You Will Need
- Brown rice – ½ cup cooked
- Assorted veggies (Carrot, cabbage, broccoli, beans, capsicum) – 1 bowl
- Spring Onion – 1 stalk
- Green chilli – 1
- Salt & pepper according to taste
- Garlic – 1 pod finely chopped
- Ginger – a small piece chopped
- Chilli sauce, vinegar and ketchup – 1 tsp each
- Oil – 1 Tsp
How To Prepare
- Heat oil in a vessel and sauté the chopped onion, chilli, garlic, ginger along with the chopped assorted veggies
- Add all the other seasonings and toss well
- Add cooked rice, stir well and cook for 10-15 mins
- Serve it curd
4. Brown Rice Pudding
What You Will Need
- Brown Rice – 1 cup cooked
- Skim milk – 250ml
- Jaggery – 2 tbsp
- Cardamom powder – 1tsp
- Nuts (dates, raisins, dried figs) – 1 cup
- Vanilla essence – 1drop
How To Prepare
- Boil milk in a pan
- Once boiled, add the jaggery and rice
- Simmer until it cooks
- Turn the gas off and add cardamom powder, nuts and 1 drop of vanilla essence
- Keep in the refrigerator to cool and serve chilled
If you liked these recipes, let us know in the comments below! If you’ve tried them then take a pic, share it on your social media channels tagging GOQii!
Want to get your hands on organic brown rice? Get it on the GOQii Health Store within the GOQii App.
You can also find more healthy recipes here.
Eat Healthy and #BeTheForce
अमूमन जब आप आपने बॉडी शेप में आने के लिए एक नया वर्कआउट रूटीन सेट करते है, तो आपके इरादे अक्सर आपके एक्शन से मेल नहीं खाते। आपको एहसास होने लगता है कि कुछ हासिल करने का इरादा रखने और उस इरादे को पूरा करने के लिए वास्तव में काम करने के बीच एक बड़ा अंतर है। इसके बारे में खुद को परेशान नहीं करने की जरूरत है। हमेशा कोई न कोई रास्ता होता है जो इस अंतर को कम कर सकता है। आइए कुछ तरकीबों पर गौर करें जो वर्कआउट को आपकी आदत बनाने में आपकी मदद कर सकते हैं!
The heart plays a very vital role in the well-being of an individual. It supplies oxygenated blood to all organs of the body and also carries nutrients, fuel, hormones, and other components.
Fruits & vegetables are rich in vitamins & minerals and low in calories. They also keep a check on cholesterol levels as they are very rich in dietary fiber. A diet rich in dietary fiber maintains weight as well as the gut. You need to select whole grains over refined grains as whole grains are rich in complex carbohydrates and control blood pressure and are good for the heart. Include quinoa, broken wheat, barley, oats, and whole wheat flour.
Quality and quantity both are important while having meals. Portion control is very important as it maintains and controls calories and weight. Utensils are selected for portion control and all food groups should be included to make it a balanced diet.
