Looking for a new way to prepare rice?
This yummy brown rice recipe has a hint of sweetness, making it a great dessert, side dish, or a meal on its own, such as a healthy breakfast.
What’s the perfect, nutritious sweet fix that doesn’t have empty calories? A brown rice recipe made with apples and cinnamon!
It’s loaded with protein and fiber but also a great snack for your sweet tooth. And most importantly, there’s nothing artificial or unnatural about this food. It’s all good stuff that your body can benefit from!
Scientific Study On Brown Rice And Its Health Properties
There is something special about brown rice that makes it a nutritious food.
The Harvard School of Public Health reported that compared with white rice, brown rice is indeed much healthier. (1)
In white rice, both the germ and the bran are no longer intact, which means all it has is the endospore. On the other hand, brown rice has three parts in its kernel – the germ, bran, and the endosperm.
All of these parts make it highly nutritious because the fiber and the essential nutrients remain. It is only the outer hull that’s taken away from a brown rice kernel.
What About Enriched White Rice? Is It More Nutritious Than Brown Rice?
You have probably heard about enriched white rice and even saw it in labels and packages. But while it does have nutrients added back to the white rice such as iron and B-vitamins, the fiber is still not there.
Since brown rice still has the endosperm, bran, and germ in the kernel, it’s got not just the fiber and protein but all the other nutrients added to “enriched” types of white rice.
You still get more from eating brown rice!
Low GI Means High Nutrition
Now let’s talk about GI or the Glycemic Index of food. The higher the GI, the quicker the release of energy. And yes, the higher your blood sugar level will get because of that. So the goal is to eat foods that have a low GI to give you a slow and steady supply of energy while keeping your blood sugar in check.
White rice has a higher GI at 64 while brown rice is at 55.
This is why if you’re diabetic or you’re watching your weight, it is best to go for low GI foods like brown rice to achieve your health goals.
Nutrition Profile Of Brown Rice
So it’s got a low GI and more fiber. What else is there in brown rice?? Plenty!
It is a low-calorie food with about 216 calories a cup, yet it’s high in fiber to keep you satiated for hours. There is absolutely no trace of cholesterol or trans fat in brown rice, but it’s got just a little bit of sodium and fat in it.
As for the nutrients in it, brown rice is rich in iron, protein, some B-vitamins, and fiber. It’s also got magnesium, folate, and selenium, which are all important minerals that support healthy biological functions and keep your immune system in excellent condition.
What About Arsenic Levels In Brown Rice?
It may sound alarming but there have been studies that stated the presence of arsenic in some foods… Including brown rice.
The reason for this is that brown rice absorbs water as it grows. With water that’s contaminated with arsenic, this can be a frightening situation for those who are fond of eating rice.
But according to an analysis of more than 1000 samples of rice conducted by the FDA, it showed that while there was arsenic found in these rice samples, the level was just too low.
The very low levels of arsenic in brown rice do not pose serious, long-term health concerns. There are indeed more foods out there with dangerous amounts of chemicals that some people could be eating and consuming brown rice is not a problem at all.
Tips On How To Cook Brown Rice For Best Results
Now that you know more about the nutrients in brown rice and that the arsenic levels in it are not even a cause of concern, let’s get on to the next question:
How do you cook brown rice?
It’s actually pretty simple. Just like with any other grains, you need to rinse brown rice thoroughly, quite a few times, with clean water.
Wash it twice or thrice to make sure any dirt, as well as stray debris, is removed completely. Once your rice is clean and washed carefully, you are ready to start cooking. Just pour 2 cups of water to 1 cup of brown rice.
When the liquid has leveled down, you can reduce the heat, keep the pot covered for around 45 minutes and let it simmer.
If you want to cook it a little faster, you can soak the rice overnight, give it another rinse before you add water and cook it for 30 minutes. But overall, brown rice takes a bit longer to cook because of the germ and bran layers in it.
At the same time, it’s better to have these in your rice kernel because of the fiber and nutrients in these parts of brown rice. These layers make brown rice chewier and tastier than white rice!
Yummy Brown Rice With Apple Recipe
I bet you’re excited to start making this nutritious, tasty yummy brown rice recipe!
So let’s get on with it and check out these ingredients and procedure on how to make brown rice with apple – a great dish with a hint of sweetness.
Yummy Brown Rice
- 1 cup cooked brown rice
- 1 apple diced
- 1 tablespoon raisins or more if desired
- 1/4 teaspoon salt
- 1/2 teaspoon cinnamon
- 1 teaspoon coconut oil
- 2 teaspoon honey
- Mix all the ingredients together in a small casserole dish.
- Heat in oven 350° for 15 minutes till heated through.
- Let it cool before serving. Enjoy!
Yummy And Healthy Brown Rice Recipe Is The Perfect Dessert!
Enjoy this gluten-free dessert or breakfast that the whole family will truly love.
Savor the delectable taste of brown rice and apple in this sweet and filling recipe that’s easy to prepare and cook.
Now, you have a brand new rice dish added to your menu, which I’m sure will become a constant favorite in your home.
Let me know how this recipe works and please feel free to shoot some questions if you have, so you can create the perfect yummy brown rice with apple recipe!