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4 Best Recipes With Brown Rice

Recipes with Brown Rice

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 

Mexican_Brown_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

  1. Heat oil in a vessel and sauté the chopped onion bulb
  2. Add Chopped chilli & tomato & sauté for 5-10mins
  3. Add the cooked brown rice, baked beans and mix well
  4. Add all other sauces & stir well
  5. Garnish with spring onion greens & Serve hot

2. Fenugreek Leaves (Methi) Brown Rice

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

  1. Heat oil in a vessel, sauté chopped onion, whole spices (masala) and the Black and Bengal grams
  2. Add Chopped chilli, tomato and sauté for 5-10mins
  3. Add chopped Fenugreek leaves, tamarind pulp and mix well
  4. Add cooked brown rice & stir well. Cook for 10-15mins
  5. Serve it with a chilled cup of curd.

3. Stir-Fried Brown Rice (1 portion)

Stir-Fry-on-brown-rice

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 

  1. Heat oil in a vessel and sauté the chopped onion, chilli, garlic, ginger along with the chopped assorted veggies
  2. Add all the other seasonings and toss well
  3. Add cooked rice, stir well and cook for 10-15 mins
  4. Serve it curd

4. Brown Rice Pudding 

brownrice Kheer

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

  1. Boil milk in a pan
  2. Once boiled, add the jaggery and rice
  3. Simmer until it cooks
  4. Turn the gas off and add cardamom powder, nuts and 1 drop of vanilla essence
  5. 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

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Quick Indoor Workout To Keep You Active!

Indoor HIIT

With the onset of monsoon, it might be impossible to hit the gym or venture outdoors to get your daily active fix. While most of us don’t have a mini gym set up at home, what do we do?

We’ve got the perfect solution to help you raise your heartbeat, aid fat loss and keep you active indoors! You don’t need any equipment and we’re sure this quick indoor workout will help you sweat and get the burn you need!

You already know what HIIT is and the benefits it provides. Now is the time to try it out! We have shared 3 levels below, namely Beginner, Intermediate and Advanced. Choose the quick indoor workout that best suits you!

1. Beginner

  • 20 sec Jumping Jacks
  • 20 sec Marching
  • 20 sec Spot Jogging
  • 20 sec Wide Squat
  • 20 sec Jumping Jacks

This is one set. Do 3-4 sets and rest up to 1 minute after each set.

2. Intermediate

  • 20 sec Jumping Jacks
  • 20 sec Plank
  • 20 sec Jumping Jacks
  • 20 sec Plank
  • 20 sec High knees (spot running with knees at waist height)
  • 20 sec Plank
  • 20 sec Climbers
  • 20 sec Plank
  • 20 sec Climbers

This is one set. Do 2-3 sets and rest up to 2 minutes after each set

3. Advanced

  • 20 sec Jump Squats
  • 20 sec Punching
  • 20 sec Jump Squats
  • 20 sec Burpees
  • 20 sec Plank crunches
  • 20 sec Burpees
  • 20 sec High knees (spot running with knees at waist height)
  • 20 sec Punches
  • 20 sec High knees

This is one set. Do 2-3 sets and rest up to 2 minutes after each set.

Here you go! We hope this quick indoor workout helps you make the monsoons a healthier and more active affair. Always begin a workout routine after consulting your physician or under the supervision of your fitness expert to avoid injuries.

To get proper guidance from an expert in real-time, join our live, interactive GOQii PRO classes. You can book a class directly from the GOQii App.

Was this article helpful? Let us know in the comments below!

Get Active and #BeTheForce! 

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Is Blood Donation Really That Important?

blood donationPriyanka struggled to get blood for her father who was undergoing a surgery. The blood bank did not have her father’s blood type. As things got tougher, she tried to get in touch with other blood banks but none of them had it. In fact, she was ready to pay, but the blood banks did not have the blood type! Time was running out. She also started getting in touch with her friends but to no avail. Her friends all refused to donate blood due to their preconceived notions and myths.

Due to the shortage of blood, within a few hours, Priyanka lost her father. While she was inconsolable, what shattered her completely was the fact that in India, a country with such a large population, she could not garner enough blood for him, even though every human possesses it.

Timely, affordable access to screened blood is essential to the provision of safe surgical care. This depends on three key aspects:

  • Adequate volume of blood supply
  • Safe protocols for blood donation and transfusion
  • Appropriate regulation to ensure safe, equitable and sustainable distribution.

Different medical procedures require different components of blood. However, due to the lack of facilities, much of it goes to waste. Many low-income and middle-income countries experience a deficit in these categories, particularly in rural areas. This is coupled with lack of donor awareness and information.

The WHO recommends that the blood requirement of 1% of a country’s population be used as a ballpark estimate of its blood needs. By this measure, India was short of 1.9 million units of blood according to the data presented on March 2018.

One requires blood transfusions in various emergencies like women with complications during childbirth, anemia, accidents, complex medical surgeries, patient with thalassemia, sickle cell disease  or it is also used to make clotting factors for people with hemophilia. Among other issues coupled with low donor rate, the blood banks in India face a crisis of blood almost every year.

Physical Benefits of Blood Donation

1. Lower Risk of Heart Disease:  Blood donation may lower the risk of heart disease and heart attack since it reduces the blood’s viscosity. It also significantly lowers the total cholesterol and low-density lipoprotein cholesterol, protecting against cardiovascular disease.  Researchers note this is consistent with findings in other studies which found that blood donors had a lower risk of heart disease and heart attack.

According to a study, donating blood regularly may also lower iron stores which may reduce the risk of heart attack. The risk of heart attacks increase when the body stores a lot of iron.

2. Donating blood is an opportunity to get a basic health checkup done for free since the technician checks your:

  • Pulse
  • Blood pressure
  • Body temperature
  • Hemoglobin levels

This is an insight into your health! The blood is also checked for:

  • Hepatitis C
  • HIV
  • West Nile virus
  • Syphilis
  • Trypanosoma cruzi

Psychological Benefits

Donating blood has a feel good factor. It tends to improve one’s emotional well being. Hence, it might have an impact on stress reduction and providing a sense of belonging

Side Effects of Donating Blood

Post donating blood, one might feel

  • Nauseous, lightheaded or dizzy after donating blood. This usually settles in a  few minutes
  • There might be slight bleeding at the site of the pick, or you might develop a bruise. I believe it is all good since it is for a wonderful cause!

However, get in touch with a doctor or your blood center if you:

  • Still feel lightheaded, dizzy, or nauseous after drinking, eating, and resting
  • Develop a raised bump or continue bleeding at the needle site
  • Experience arm pain, numbness, or tingling

Where to Donate Blood

I personally suggest citizens to donate blood at a blood bank or nearby government run tertiary health centers. Otherwise, get in touch with Red Cross centers near your house and donate! Avoid donating at generic blood camps since one is not sure of the storage procedures. But ensure that you do donate!

People’s lives are usually at stake just because of myths people have on donating blood. Priyanka’s friends, even though educated, did not understand the importance of blood donation! Donating blood is giving the gift of life. As a human being, it is the duty of every person to donate blood at least once a year as a service to mankind! The decision to donate your blood can save a life, or even several if your blood is separated into its components — red cells, platelets and plasma — which can be used individually for patients with specific conditions.

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How Chronic Cardio Could be Making You Fat

chronic cardioHow often do you hit the gym and go ballistic on the treadmill? Quite often? We perfectly understand the need to run! Whether you’re running to train for a marathon, to reach a goal, chase a finish line, catch a departing train or bus, we understand how crucial running is… especially to stay fit!

But what happens when you go overboard? Do you actually cause more harm than good? You can literally run for your life and not even see an inch of a difference and sometimes, even the opposite – you’ve gained weight instead of losing it!

This can be a total nightmare for someone trying to lose weight. There’s a perfect explanation for it.

How Chronic Cardio Might be Making You Fat

1. Excessive cardio can increase stress in the body and increase your heart rate to increase blood flow to your muscles. When you do too much cardio, your stress hormones stay elevated. Some amount of stress can be good for the body, but when cortisol i.e. our stress hormone stays consistently high, it can create a lot of issues.

  • Stress can cause insulin resistance to circulate more glucose in the blood to supply energy for stress management. Insulin resistance not only means that you have more sugar in your blood than required, it also means that you store fat more easily as insulin promotes fat storage.
  • In stress, your body shuts down or slows down to fight stress effectively. Your thyroid function slows down, the levels of TSH is reduced in the body, which again promotes weight gain.
  • In women, stress can also disturb the menstruation cycle. Thus creating hormone imbalances in the body, thus promoting weight gain.
  • Chronic stress also promotes the storage of fat in the linings of our organs i.e. visceral fat, as a protection to our organs from stress. This again starts a vicious cycle of excess belly fat, insulin resistance, and more fat storage.

2. Chronic cardio can take a toll on our muscles. Chronic cardio not only burns fat, it burns muscle as well. Your muscle mass determines your metabolism and Basal Metabolic Rate. If you have more muscle, you burn more fat. So when you lose muscle, your metabolism drops and you do not burn as much fat anymore.

So, how do we get the most of our workout? Do a combination of cardio and weight training to promote muscle growth and fat burn. Also indulge in yoga and meditation on a regular basis for better stress management, better sleep and preventing the issues listed above.

We hope this article helps you and keeps you from going overboard. Remember that anything in excess is bad! Stay moderate and stay healthy!

If this information helped, let us know in the comments below. You can find more articles on fitness here. To level up your workouts and get the right guidance and motivation, you can join live, interactive sessions conducted by experts on GOQii PRO. Book a class via the GOQii App now.

#BeTheForce 

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