Are you starting a journey to a fit and healthy lifestyle? Perhaps, you started with eating right. Here are the 5 tips on how to make healthy organic rice.
When you hear organic food, the first thing that comes to mind is how healthy it will be. The same thing with rice grains, there are organic varieties we can all enjoy.
But then, consuming organic rice is not enough, you also need to know how to prepare them so you can help release more nutrients! Today, we will get to know 5 tips on how to make healthy organic rice.
What are the Different Kinds of Organic Rice?
Organic rice is defined as rice grains that are grown and prepared according to “natural” or “organic” standards.
There must be no chemicals added such fertilizers and pesticides. The fields should be well taken cared of and must be certified by governing bodies.
There is a growing demand for organic rice worldwide and developing countries are also starting to plant to meet the demands.
Whole grain and organic food can certainly keep us away from diseases and some can even help in losing weight.
Here are the different kinds of organic and healthy rice grains:
- Brown Rice
- Red Rice
- Black Rice or Forbidden Rice
- And Wild Rice (although it is really from grass, its appearance and texture is similar to rice)
However, due to its complicated and sensitive process, healthy organic rice is more expensive than the usual grains we buy. Luckily, there are other options to purchase organic grains like buying it online.
Nevertheless, we cannot deny that eating such food will reduce the risk of acquiring deadly diseases such as heart illnesses, diabetes, and cancer.
Let’s get to know more about how to prepare healthy organic rice at home.
#5 Sprouting Brown Rice
According to studies, the healthiest rice grain so far is said to be brown rice.
Brown rice is whole grain, which contains three essential parts of the grain kernel: the bran which is the outer, fiber-filled layer, the germ, which is the nutrient-rich center, and the endosperm which is the starchy middle layer.
Sprouting brown rice is the best way to get and unlock all the essential nutrients. You can use a variety of brown rice, such as from short-grain to long-grain.
There are germinated brown rice readily available for purchase too, however, making your version is very easy! You simply need a sprouting jar or container and follow these steps:
- Prepare half a cup of brown rice. Rinse and Drain.
- After rinsing, place rice inside the sprouting jar. Add a double volume of water and cover with a mesh screen and soak for 12 hours or overnight.
- Rinse well with fresh water and drain. Place the rice inside the sprouting jar again and soak. Repeat the rinse-wash-drain steps for at least 2-3 times a day.
- You can harvest your sprouted brown rice after 2 days. There will be visible tiny sprouts emerging at the ends of the grains.
- Use or cook the sprouted brown rice right away.
You can enjoy a bowl of sprouted brown rice by cooking your favorite rice recipes.
#4 Storing Organic Rice Grains
If you happen to purchase a large quantity of organic rice, you need to know how to store it to seal its goodness and freshness.
Unlike white rice, brown, red, and black rice have different shelf lives. Uncooked black rice, for example, needs to be stored inside an airtight container and in a cool dark place in your kitchen.
When sealed, it can possibly last for 3-6 months. You can also store black rice inside the fridge in an airtight or resealable container for about 6-12months.
Cooked brown rice can only stay for a good 4 days, but the best quality is at 2 days old.
#3 Washing and Soaking Before Cooking
Because organic grains are quite hard and longer to cook, soaking them in water greatly reduces cooking time.
It doesn’t matter which type of rice grain you are planning to cook.
You can soak the grains in water for about 30 minutes to an hour before cooking.
If regular cooking time is almost 50 minutes to an hour, soaking can reduce it to half the time!
#2 Water Ratio
Cooking organic rice is different from the usual white rice. If we have been used to cooking a cup of white rice to a cup of water, whole grains need more water to cook.
The general water ratio of 1:1 may not work with these grains since they need more water in order to cook.
You may end up with a bowl of under-cooked rice if you did not check your water level.
Here is the list of the correct water ratio of organic rice:
- Long-grain Brown Rice – 1 and 1/4 cup of water to a cup of rice
- Short-grain Brown Rice – A cup of rice to 1 and a half cup of water
- Red Rice – 2 cups of water to 1 cup of red rice
- Wild Rice – A cup of red rice needs 3 cups of water
- Black Rice – 1 cup of black rice needs 2 cups of water
#1 Fool-proof Cooking
When it comes to cooking a perfect cup of organic rice, you need to have fool-proof cooking equipment.
You cannot just rely on random monitoring and end up with either under or over-cooked rice. To avoid such a failure, you can use a rice cooker.
Modern rice cookers have organic rice cooking settings so you don’t have to worry about the results.
Even though you don’t have modern kitchen equipment, a conventional rice cooker does the job pretty good too!
Organic Wild Rice Salad
Now that you got the 5 tips on how to make healthy organic rice, it’s time to put your knowledge to test! Try this refreshing organic wild rice salad recipe at home.
Finally, we have covered the 5 essential tips on how to cook healthy organic rice. These cooking techniques are simple, you can even memorize by heart!
You see, eating healthy and organic foods are not enough, you also need to understand the preparations especially when you know it will further enhance its benefits.
The next time you will be cooking any of these rice varieties, remember to practice what you have learned. Stay healthy!