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How to include Red Rice, Brown Rice & Black Rice in your diet


White rice is devoid of the husk, bran, and germ, which make up the outer layer. Additionally known as polished rice. As a result, it is deficient in vitamins and minerals when compared to other rice kinds. Additionally, it is a good source of natural carbs and has a higher glycemic index.

In brown rice, the outer husk is removed, but it still has the bran layer and the germ, so it has more fibre than white rice.

With regard to black rice, It has all three of the outer layers of the grain (husk, bran, and germ), making it a higher source of fibre and antioxidants than the other two types of rice.

With regard to black rice, she notes that it has all three of the outer layers of the grain (husk, bran, and germ), making it a higher source of fibre and antioxidants than the other two types of rice.

How to include red rice in your diet

Being a full grain, red rice is an excellent complement to your everyday diet. Whole grains preserve the germ, bran, and endosperm as well as the entire grain seed. 

  • Red rice should be thoroughly rinsed three times in a pan before soaking for an hour.
  • After the rice has been soaked, drain it and add it to a pressure cooker.
  • In a pressure cooker, combine 1 part rice with 2 parts water.
  • For one whistle, cook the rice over high heat.
  • Three more whistles will be sounded after reducing the flame.
  • Allowing the pressure to naturally release

How to include black rice in your diet

  • Use water and rinsed black rice in a pot to begin the absorption method of cooking black rice. Boil water over medium-high heat. 
  • Cook for about 30-35 minutes, then add the salt, lower the heat, and cover.
  • To avoid losing a lot of steam, resist the impulse to check on the rice too frequently by not opening the lid. 
  • Continue to cook the rice until it is chewy and soft and all the water has been absorbed. 
  • After turning off the heat, cover it and let it stand for 5 to 10 minutes before fluffing it with a fork and serving.

How to include brown rice in your diet

  • Place the rice in a colander or wire mesh sieve and give it a quick 10-second rinse under cold water. Shake it up to remove any extra water.
  • The rice and water should be combined in a medium pot (about 2 quarts). Add any salt you want.
  • Put the lid on. Rice will begin to boil when the heat is increased to medium-high. Watch the saucepan for steam or listen for the lid to make jiggling noises because the liquid can suddenly boil over and create a major mess.
  • Make sure the rice is cooked through. There shouldn’t be any liquid pooling at the bottom of the pot, and the rice should have crater-like steam holes on its surface. A grain may have a slight toothiness when you taste it, which is acceptable. Return the rice to the burner on medium-low for 5-minute intervals if it is still very crispy.
  • Cut the heat off. For ten minutes, leave the lid on the rice so that it can steam. Even though the pot is not heated, this time is nevertheless spent cooking.
  • Before serving, fluff the rice using a fork or spoon.
  • Brown rice freezes beautifully. Place the cooled rice in a freezer bag with a zip cover. Seal it after removing as much air as you can, then freeze it for up to six months. Defrost in the fridge for an entire night, or thaw the bag in a basin of water and massage the grains every few minutes. Find out more about freezing rice here.


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