Healthy Brown Rice 101

Vibrant Method Test Kitchen “Original Recipe”

Unlike white rice, brown rice has all bran layers intact and thus contains all of its naturally present nutrients. These layers of bran act to protect the grain and to help maintain its fatty acids. Brown rice contains the highest amount of B vitamins out of all grains. Additionally, it contains iron, vitamin E, amino acids, and linoleic acid. Brown rice is high in fiber, extremely low in sodium, and is composed of 80% complex carbohydrates. When buying and storing, look for quality brown rice that contains a small amount of green grains. We recommend buying high quality organic brown rice and storing it in airtight glass jars in a dark cupboard. Soak grains for one to eight hours to soften, increase digestibility, and eliminate phytic acid. Drain grains, discard the soaking water and rinse well before cooking. When buying and storing brown rice, look for quality brown rice that contains a small amount of green grains. We recommend buying high quality organic brown rice and storing it in airtight glass jars in a dark cupboard.

Wild Rice Asparagus Salad with Walnut Lemon Dressing

A main-dish salad is a perfect destination for grains. Tossed with a vinaigrette, a selection of vegetables and herbs, perhaps some walnuts to add crunch and flavor, and you've got all you need for the center of your plate. I love the contrast of textures and colors in this salad. The wild rice is earthy, the brown rice nutty, and both are chewy in different ways. Walnuts and walnut oil not only add perfect complementary flavor and crunch, but also contribute omega-3 fatty acids to the mix. You can make this up to a day ahead, but don't add the asparagus, parsley, and herbs until shortly before serving, because their colors will fade. I usually cook a few servings of wild or brown rice each week and toss cooked leftovers in soups and salads to save time in the kitchen.