A new study suggests that eating brown rice instead of white may help prevent type-2 diabetes – a disease that is also shared by approximately 50 percent of those with arthritis.
The research, led by Qi Sun, MD, ScD, research associate at the Harvard School of Public Health in Boston, found that an increase in white rice consumption was correlated with higher rates of the disease. But when participants replaced some of their white rice intake with brown rice, their diabetes risk decreased.
Make the healthy switch from white to brown rice in your home, starting with these five simple recipes.
Red Thai Chicken Curry With Brown Rice: Simmer sliced vegetables and chicken in coconut milk flavored with red Thai curry paste, and serve over brown rice.
Mexican Brown Rice Bowl: Top brown rice with warm black beans, sliced avocado, chopped lettuce, shredded cheese and salsa.
Spanish-Style Brown Rice With Grilled Chorizo and Peppers: Sauté sliced onions and peppers in olive oil until soft, then serve over rice seasoned with Spanish paprika, along with grilled chorizo.
Quick Fried Rice: Stir-fry peas, corn, and carrots with ginger and garlic in sesame oil. Add leftover brown rice, scrambled eggs and chopped leftover pork or ham, and stir-fry until heated through. Season with low-sodium soy sauce.
Brown Rice With Broccoli, Shrimp and Lemon: Mix brown rice with cooked shrimp, broccoli florets, garlic and chopped herbs, then drizzle with olive oil and lemon juice.
Ingredients:
1) 1 cup Brown Rice(short,medium,long grain)
2) 2 cups water or stock (beef,chicken,vegg)
Procedure:
1) Preheat oven to 200 degrees Farenheit
2) On the stovetop,bring 2 cups of the liquid 2 a rolling boil in small saucepot
3) Slowly trickle rice grains into liquid such that boiling does not stop
4) When all rice grains R in the pot, cover & place pot into center of oven
5) Set a timer 4 70 minutes
6) At expiration of set time,remove pot from over
7) Uncover pot & lightly fluff rice
8) Serve immediately
9) Or let cool & microwave in 1 cup quanities in suitable ramekins or cupsnt
SERVES 4 TO 6
To minimize any loss of water through evaporation, cover the saucepan and use the water as soon as it reaches a boil. An 8-inch ceramic baking dish with a lid may be used instead of the baking dish and foil. To double the recipe, use a 13 by 9-inch baking dish; the baking time need not be increased.
INGREDIENTS
1 1/2 cups long-grain brown rice , medium-grain brown rice, or short-grain brown rice
2 1/3 cups water
2 teaspoons unsalted butter or vegetable oil
1/2 teaspoon table salt
INSTRUCTIONS
1. 1. Adjust oven rack to middle position; heat oven to 375 degrees. Spread rice in 8-inch-square glass baking dish.
2. 2. Bring water and butter or oil to boil, covered, in medium saucepan over high heat; once boiling, immediately stir in salt and pour water over rice. Cover baking dish tightly with doubled layer of foil. Bake rice 1 hour, until tender.
3. 3. Remove baking dish from oven and uncover. Fluff rice with dinner fork, then cover dish with clean kitchen towel; let rice stand 5 minutes. Uncover and let rice stand 5 minutes longer; serve immediately.
4. Per Serving:
Cal 180; Fat 3 g; Sat fat 0 g; Chol 0 mg; Carb 36 g; Protein 4 g; Fiber 2 g; Sodium 200 mg
For a super taste, cook with a little onion, and after cooking add a little parsley, basil, lemon zest, and lemon juice (also from Cooks Illustrated).
Thanks & God bless you.
This is what I have done for years. I always use brown rice, never white, except for some years ago when I needed white for its digestibility. (I was having stomach problems thought to be an ulcer.) I make a batch of brown rice, 6 serving size, at the beginning of the week and heat it each day for one of my meals. When my family was at home, I made it more often or in bigger batches, but always with enough to have leftovers.
I especially like the Mexican brown rice bowl!
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