Whole Grains & Brown Rice

I thought it might be fun to spend some time talking about whole grains today.  Have you ever wondered why eating whole grains is important?  Or what the difference is between whole grains and refined grains? Or how to make brown rice without it tasting bland?  Then keep reading!

Whole grains are different from refined grains or enriched grains, both of which are far more common in the United States.  Whole grains mean that the grain is still completely in-tact and has not had the bran or germ removed through the milling process.  This is important because whole grains still contain the essential enzymes, fiber, and b vitamins.  Some of my favorite whole grains include brown rice, quinoa, amaranth, and millet.

Refined grains are grains that have been milled, stripping them of their bran and germ, which results in a loss of nutrients.  Refined grains have a softer texture and extended shelf life, which is why they are used in packaged and processed foods.  Sometimes manufacturers will add some of the b vitamins lost during processing back into the grain, resulting in enriched grains. Some enriched grains are also fortified with nutrients that are not naturally present in that food, such as folic acid or iron.  However, there is no way to replace the fiber that is lost during processing.

Why is all of this important?  It's important to choose whole grains as much as possible because of the impact that refined or enriched grains have on the body.  Refined grains are quickly digested into simple sugars and absorbed into the bloodstream much faster than whole grains.  This causes your blood sugar to spike and then crash, which results in feeling moody and drained of energy.  When you eat whole grains, the fiber prevents your blood sugar from spiking which will keep your energy level up.  And since fiber is what helps us to feel full, eating whole grains will help you to feel more satisfied and you won't find yourself overeating.

I grew up eating white rice so when I first started eating brown rice it was a noticeable change.  It took me years to get used to the difference in taste and texture.  I also noticed that eating brown rice sometimes gave me a stomach ache.  Then I learned an important trick:  soak the rice!  Before cooking, I soak my brown rice for a few hours or overnight.  When it is cooked, it will yield rice with a softer texture, better taste, and is far easier on the digestive system.  To keep brown rice from tasting bland, I like to cook it in vegetable broth and add other spices as it cooks.

What are your favorite tricks for enjoying brown rice or other whole grains?

Basic Brown Rice
Serves: 4

1 cup brown rice
Water for soaking
2 cups of vegetable broth (or water)
seasonings to taste

Directions:
Soak rice in water for a few hours or overnight.  Drain.  Add rice to a medium pot with a tight-fitting lid.  Add 2 cups of vegetable broth (or water).  Cover and let simmer for about 30 minutes.  Check the rice.  If the rice is slightly chewy, remove the lid and cook until the rest of the water is evaporated. If the rice is still hard, replace lid and continue to cook for about 15 minutes, until rice is chewy.

When rice is ready, remove from heat and let stand 10 minutes. Fluff with fork and serve.

My Top 5 Tips for Quick, Healthy & Incredibly Easy Meals

I have received a couple of emails from readers asking for tips on how to start cooking more meals from scratch in their kitchen.  I think one of the most intimdating factors for most folks is thinking that cooking from scratch is going to be a huge amount of time.  I won't lie, you will have to devote some time to meal planning, grocery shopping, and basic kitchen prep work.  But, once you stock your kitchen up with some basics and learn a few quick go-to meals for easy breakfasts, lunches, and dinners, cooking from scratch will hardly seem intimidating!  Here are my top tips for making quick, healthy, and easy meals at home.  Whether you are a kitchen newbie or an experienced home chef, hopefully this will inspire and enlighten you!

1. Keep a well-stocked pantry of grains

If you are new to cooking or are hoping to start preparing more meals at home, then cooking your own grains is an easy place to start.  Go to the bulk bins at your local health foods store and stock up on some basics.  I always keep brown rice, red and white quinoa, spelt berries, millet, rolled oats, and brown rice pasta on hand.  Some grains take longer to cook than others (e.g. brown rice), which is why it is important to have a variety so that you can easily prepare something in 15 - 20 minutes (e.g. quinoa) if you don't have much time. 

Grains are great for quick dinner items like thai quinoa salad, kimchi fried rice, millet and aduki bean salad, spicy tofu and spelt berries salad, pineapple fried quinoa, or simple rice and beans.  Every Sunday evening I make a batch of brown rice and/or quinoa for the week.  Having grains already prepared for the week makes weeknight dinner assembly a snap!

2. Have pre-cooked (or canned) beans handy

Beans and lentils are a wonderful protein-source for plant-based diets and I think they are an important staple in any kitchen.  I prefer to cook my own beans rather than using canned beans because they taste fresher, have less sodium, and are more cost-efficient. I also like to cook my beans with kombu (edible kelp) because it helps to soften the beans while cooking, is a great source of trace minerals, and aids in digestion. 

To help save time, I will cook several big batches of beans once or twice a month and then keep the leftovers in the freezer. Canned beans are also a convientient option if you don't want to cook your own.  (If using canned beans, I recommend Eden Organic brand because they cook the beans with kombu and use cans that do not have BPA in the lining.)   If you have ready-made beans available, then it is incredibly easy to add beans to any dish.  

I recommend keeping your pantry stocked with at least some black beans (for burritos, tacos, or with a simple grain like rice), garbanzo beans (for pureed soups, salads, or a healthy hummus dip),  black eyed peas (for salads and soups), red lentils (for dahl), and grey-green lentils (for lentil loaf or curry).   Black-eyed peas and lentils cook up quickly so you don't have to worry about prepping them ahead of time.  

  

3. Use herbs for flavor

Herbs are one the best ways to add extra flavor to your meals and take your cooking to the next level.  Herbs are incredibly easy to grow indoors and make a great addition to any kitchen window.  My favorites include cilantro, Italian parsley, mint, rosemary, sage, basil, and thyme.  Once cut, I like to store my herbs in a small jar of water in the fridge to keep them perky and fresh for as long as possible. 

If you don't have access to fresh herbs, then keep a variety of dried herbs on hand.  Herbs will help you to add flavor and variety to dishes without resorting to using extra salt.  Herbs also allow you to get more creative with your cooking and feel rewarded (and not punished) for eating healthy!

4. Freeze leftover bananas

Do you ever feel guilty while watching a pile of bananas brown on your counter?  Well, say good-bye to your guilt!  I always keep a well-stocked freezer of peeled, chopped, frozen bananas to use in smoothies or oatmeal for breakfast.  Wait until your bananas are fully ripe (preferably starting to brown) before freezing them because that is when they are the sweetest and have the best flavor.  Once you have a freezer stash of bananas, you are ready to embark on many green smoothie adventures and you will always have an easy and filling breakfast or snack at your fingertips.   

5. Fall in love with salads

Salads are one of my favorite items to make because you can customize them in so many different ways and add your favorite toppings.  If you constantly change up your ingredients then salads never feel boring.  Plus, salads can be assembled fast! 

Start with a base of fresh greens like baby kale, arugula, romaine, spinach, or leaf lettuce.  Then add heartier vegetables like roasted squash, baked beets, roasted potatoes, or green beans. Then add your protein source: baked tofu, beans, lentils, you name it!  Don't forget fun additions like nuts, seeds, avocado, or fresh fruit.  And finally, finish it off with your favorite dressing.  Some of my favorites salads are this hearty winter squash salad, fresh greens with green goddess dressing, spinach and kale salad with pear vinaigrette, green bean and potato salad with miso dressing, and this winter citrus salad.

What are your favorite tips for quick, healthy, and easy meals at home?