Rice Facts, Figures, and a Rule

by Deborah English — December 21, 2007

Brown Basmati rice is the rice of choice in our house. When it comes to getting a regular supply of healthy complex carbs, brown rice really is a "no-brainer." Brown rice is a "whole food," which means it retains all of its natural goodness. High in manganese, selenium, magnesium, B vitamins, and healthy fiber, brown rice is included on the "World's Healthiest Foods" list of, well, the world's healthiest foods.

Why choose brown rice over white? Here are some startling stats from whfoods.com: When brown rice is converted to white rice, 67% of the vitamin B3, 80% of vitamin B1, 90% of vitamin B6, 50% of the manganese, 50% of the phosphorus, 60% of the iron, and 100% of the dietary fiber and essential fatty acids are destroyed! And even though rice is "enriched" with nutrients after processing, unfortunately, the addition does not add up to the original nutritional value, and at least 11 nutrients are completely lost.

So, what's the best way to cook rice? The never-fail "Absorption Method" is the only way to go. It's easy and you can get on with the rest of your meal preparation while your rice is quietly and perfectly cooking:

1. Always rinse through a sieve in cold water. To begin with, the water is normally a bit cloudy, but soon rinses clean.
2. Add 1 cup of rice to a pot and stir until the rice begins to sizzle.
3. To this, add 1 ¼ cups boiled water, and a dash of sea salt.
4. Stir, then turn the heat right down to as low as it will go.
5. Put the lid on the pot and leave to cook for 25 minutes.
6. Test. If it still needs to absorb more water, put the lid back on, turn the heat off and let sit.

THE RULE: Do not, I repeat, Do not stir the rice at any time during the cooking process!